A large-scale study by Australian researchers brought good news for those who only started exercising in middle age.
According to the work published in the journal Plos Medicine on Thursday (3/5), even if engagement in sporting activities occurs later in life, it is possible to reverse the effects of a sedentary lifestyle and achieve gains in physical health. and mental, ensuring aging with a better quality of life.
The work monitored the health of 11 thousand women aged between 47 and 52 for more than two decades. The cutoff line between those who were sedentary and those who practiced physical activities was the 150 minutes recommended by the World Health Organization (WHO). During the period in which the study was carried out, the volunteers underwent periodic examinations and interviews.
The researchers concluded that women who began exercising regularly in middle age achieved results comparable to those of volunteers who had established this health habit before – on average, both groups were three percentage points ahead of those who never or rarely exercised. .
“Our findings suggest that to maintain a good physical health-related quality of life into your 70s, you can “compensate” for not being regular earlier by becoming active in your 50s,” they wrote. scientists from the University of Sydney, in the text announcing the results.
Accumulated benefits
Interestingly, volunteers who only started practicing physical exercise consistently at age 60 did not see the same benefits seen in those who started at age 50. Epidemiologist Binh Nguyen, who led the research, suspects this occurred because there was not enough accumulation of physical activity for the benefits to be evident by age 70.
The researchers say specific studies need to be done analyzing data from male volunteers, but they say there is reason to believe the results will be similar.
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As time passes, the body enters a natural aging process and gaining muscle mass can be a little more complicated. However, it is not impossible. When combined with good eating and physical habits, it is possible to achieve lean mass
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One of the main tips for gaining muscle mass is to have energy balance, practice weight training and eat correctly.
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Having a good sleep routine is also essential, as a good night’s sleep favors the metabolic process and promotes the body’s recovery after physical exercise.
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To obtain good results, another tip is to hire a personal trainer, as having the supervision of a qualified professional to help you with what you really need, within the limitations of your body, is the secret to achieving success.
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Physical activities promote an increase in cardiorespiratory capacity and general well-being. Furthermore, they help prevent cancer and diabetes. For those over 50 and want to gain muscle mass, CrossFit is a great option.
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After the age of 40, the body reduces the production of hormones, muscle tone and increases the accumulation of fat. Therefore, older people have more difficulty starting to perform physical activities, especially if they have a history of sedentary lifestyle in the past.
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Despite this, a healthy routine is capable of generating a virtuous circle, in which hormone levels improve, the body gains lean mass and the individual becomes more energetic.
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Protein consumption also helps with muscle mass gain. However, to achieve your goal you need to adjust the food consumed throughout the day.
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Water intake is also extremely important for those who want to tone their body. In addition to all the benefits that liquid has, muscle fibers are made up of 75% to 85% water.
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WHO recommendations
In 2020, the WHO released new guidelines on physical activity. The entity started to recommend that everyone, including chronic patients, the elderly or those with a physical disability, practice 150 to 300 minutes of aerobic activities per week – up to one hour of exercise for five days or 40 minutes for seven days. For children and adolescents, the guideline is 60 minutes of exercise per day.
Among the benefits of regular physical activity are the reduction in the risk of mortality from cardiovascular diseases, hypertension and type 2 diabetes. Exercise also has a positive effect on maintaining mental and cognitive health, improving sleep and memory.
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