A Harvard Doctor’s Formula to Slow Aging
As we age, it’s commonly believed that our activity levels naturally decline. While certain factors like illness or injury can limit our mobility, there are proactive steps we can take to potentially prevent age-related mobility issues.
Doctor Daniel Lieberman, an esteemed specialist in human evolutionary biology from Harvard University, recommends a specific type of exercise to combat the weakening and “wasting away” of our bodies as we grow older.
In a recent podcast interview with Steven Bartlett on The Diary of a CEO, Dr. Lieberman shared his insights on staying fit in later life, highlighting the significance of regular strength training as we age.
Previously favoring walking, running, and endurance activities over weight training, Dr. Lieberman’s research has revealed the importance of a different approach.
“I’ve become more serious about doing some strength training.
“I’ve always loved walking and running and endurance activities and I’ve always hated doing weights, I just don’t like it – I’m not a very strong person.
“People tend to do what they like, you get reinforcement from it.
“The more I studied the importance of resistance training, the more I realised the importance of doing weights, especially as you age, I’ve started kicking myself for being lazy about that.”
Dr. Lieberman now strives to engage in two effective strength workouts per week, acknowledging the potential debilitating consequences of muscle loss as we age.
“Especially as you age, the loss of muscle mass can be really debilitating,” he highlighted in the podcast, available on YouTube.
As people age, they tend to experience muscle loss, leading to frailty and diminished functional capacity. This initiates a vicious cycle whereby individuals become less likely to engage in physical activity, resulting in further muscle wastage.
It is a highly debilitating process. Aging itself is an inevitable part of life, but senescence refers to the body’s degradation as we grow old. Physical activity acts as a brake, slowing down senescence, particularly for certain organs.
The most prevalent misconception is that reduced activity is a normal consequence of aging, but that is simply untrue.
Furthermore, Dr. Lieberman warned that a lack of exercise could render individuals more susceptible to various diseases.
Strength training workouts can be performed at home if access to a gym is not available. These include carrying heavy shopping bags, practicing yoga or Pilates, engaging in tai chi, lifting weights, using resistance bands, performing bodyweight exercises like push-ups and sit-ups, and participating in heavy gardening activities such as digging and shoveling.
The health experts also advise individuals aged 65 and above to incorporate strength training into their routine at least twice a week.
However, they strongly recommend consulting with a GP, especially if one has been inactive for an extended period or has underlying medical conditions or concerns. It is essential to ensure that the chosen activities and their intensity are suitable for one’s fitness level.
In conclusion, incorporating age-defying exercise into our weekly routines is crucial for maintaining a healthy and vibrant lifestyle as we grow older. By prioritizing regular strength training, we can combat muscle loss, preserve functional capacity, and reduce the risk of diseases associated with physical inactivity. Remember, age may be inevitable, but embracing an active lifestyle can significantly slow down the body’s natural degradation and enhance overall well-being.
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