Effects of Strength Training on Biological Age
As we journey through life, it's inevitable that we face the double-edged sword of time - chronological aging and its formidable counterpart, biological aging. If you're over 55, you might be all too familiar with the sense of helplessness that comes with witnessing your body slowly losing its vitality. We understand your struggle, and you are not alone.
What is Biological Aging?
As we age, we experience both chronological aging (the passage of time) and biological aging (the gradual deterioration of the body's cells and tissues). One of the key markers of biological aging is telomere length, which decreases as we age. Telomeres are the protective caps on the ends of our DNA strands, and shorter telomeres are associated with a higher risk of age-related diseases and a shorter lifespan. However, regular, intense exercise can help to prevent or slow down the shortening of telomeres and other negative effects of biological aging.
The Effects of Exercise on our DNA
In a recent research article, Maha Sellami discussed how exercise can help you stay young, fit, and improve your biological age! The author cited several studies that demonstrated the positive effects of regular exercise on DNA damage, telomere length, and DNA methylation. For example, one study showed that high-intensity interval training (HIIT) can increase telomere length in older adults. Another study found that weightlifting, specifically, can increase muscle mass and strength, which can help prevent age-related declines in physical function.
Weightlifting for Older Adults
Weightlifting, in particular, is an important component of a healthy exercise routine for older adults. As we age, we naturally lose muscle mass and strength, which can lead to a decline in physical function and an increased risk of falls and other injuries. However, regular weightlifting can help to maintain or even increase muscle mass and strength, which can help you stay active and independent as you age.
Cardiovascular Exercise
The author also discussed the benefits of cardiovascular exercise, which can improve heart health and help to prevent chronic diseases like diabetes and cancer. A combination of cardiovascular and strength training activities is recommended for the most effective exercise routine.
Are you ready to embrace the possibility of a stronger, more vibrant you? Imagine the joy of relishing each day with renewed energy and vitality. Your journey from pain to resolution begins here.
Source: Sellami, M., Bragazzi, N., Prince, M. S., Denham, J., & Elrayess, M. (2021). Regular, intense exercise training as a healthy aging lifestyle strategy: Preventing DNA damage, telomere shortening and adverse DNA methylation changes over a lifetime. Frontiers in Genetics, 12. https://doi.org/10.3389/fgene.2021.652497
