With age, muscle responsiveness diminishes, making it harder to gain strength and muscle. However, exercise continues to provide significant health benefits, including enhanced strength, cardiovascular function, brain health, and protection against diseases. After age 40, muscle mass and strength start to decline, but older adults can achieve near-youthful results through frequent and modified workout sessions. Nutrition, especially adequate protein, carbohydrates, and healthy fats, is also vital for fueling exercise and recovery. The UK guidelines recommend regular aerobic and muscle-strengthening exercises for overall long-term health and disease risk reduction.
Professor Leigh Breen emphasizes that even as we age, exercise is not pointless. While muscle mass and strength decline from age 40, structured exercise brings improvements in strength, cardiovascular health, brain function, and protection against diseases.
The body's responsiveness to training diminishes with age; however, older adults can still build muscle effectively with adjusted exercise strategies, such as increased frequency of workouts and additional sets.
Nutrition also plays a crucial role. Adequate protein, along with carbohydrates and healthy fats, supports recovery and aids adaptation during exercise.
UK guidelines recommend at least 150 minutes of moderate or 75 minutes of vigorous activity weekly, along with muscle-strengthening exercises twice a week, which are crucial for fitness and long-term health.
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