Before you scoff at the idea of building the body you’ve always wanted at age 52 or 58, consider this latest research published in Clinical EndocrinologyScientists have concluded that getting older is by no means a problem when it comes to losing weight. The study found that many adults aged 60 or older were in fact able to lose weight more Body weight of younger participants who followed the same weight loss plan.
There are plenty of reasons to keep exercising, no matter your age. New and groundbreaking research just published in science progress He has also identified the exact enzyme (NOX-4) that is largely responsible for the metabolic health benefits of exercise among the elderly. Scientists hope that one day the enzyme will be activated by drugs, but for now, you just have to sweat it out!
In fact, it would be very hard for anyone to argue that stasis is a better option in straight-faced old age. Very cool research published in Proceedings of the National Academy of Sciences Conducted at Harvard University shows how humans quite literally evolved from apes to be more active and enjoy significantly longer lifespans. In other words, maintaining vigor into old age is a defining human trait, and it’s a big reason why the human race has such a long life in the first place.
“It’s a widespread idea in Western societies that as we get older, it’s natural to slow down, work less, and retire,” said study author Daniel E. Lieberman, an evolutionary biologist at Harvard University. “Our message is the opposite: As we get older, it becomes very important that we maintain our physical activity. The main point to take home is that because we have evolved to be active throughout our lives, our bodies need physical activity to age significantly. Good.”
If you’re over 50 and are looking to reshape your body through exercise and more physical activity, you can’t go wrong with moderate to vigorous workouts like jogging or HIIT. However, there are always a few extra tricks or “tricks” you can add to your days to help reach your fitness goals. Read on to find out more, and then, don’t miss the exercise mistakes that can shorten your life.
This tip may sound too good to be true, but who are we to argue the science! This study was published in Journal of physical therapy sciences Find out that just chewing a piece of gum during exercise is enough to burn more calories. Burning more calories means more potential fat loss and an easier path toward an improved physique.
So why does something as seemingly insignificant as a piece of gum help improve workouts? Researchers report that chewing gum raises the heart rate. A faster heartbeat means more blood and oxygen makes its way to your muscles, and eventually more fat burned.
Even better, study participants who chewed gum while out for a walk also walked faster, covered greater distances, and increased their overall step count. Generally speaking, chewing some gum during moderate exercise such as walking is a great way to reap more fitness benefits and increase the intensity of calorie-burning without working out too hard.
“Chewing gum while walking affects a number of physical and physiological functions in men and women of all ages. Our study also suggests that chewing gum while walking increases walking distance and energy expenditure for middle-aged and older male participants in particular.” The researchers write.
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Many readers hoping to change their physique are likely to focus on six-pack abs and a smaller waist size. While exercise is an important component while cooking up a leaner look, resistance exercises that build and maintain lean muscle are also absolutely essential – especially for seniors. As we age, our metabolism slows down, which is why it is usually difficult for older adults to lose weight.
Well, copious studies tell us that a healthy resistance exercise regimen can provide a boost to your metabolism, facilitating weight loss. Furthermore, additional research also indicates that focusing solely on diet and exercise while trying to get fit can actually slow down your metabolism. The more muscle you have, the more calories you’ll burn, which means the last thing you want to do on a new fitness journey is resistance training.
This research project published in obesity. Researchers report that a weightlifting and dieting routine helped a group of older adults lose more weight than a combination of cardio and dieting. Furthermore, those who only performed cardio exercises ended up losing core muscle along the way.
Plus, don’t fall in love with the fallacy that the weight room is a male domain. This study was published in sports medicine It concludes that older women benefit as much as older men from resistance training. Of course, there are some differences between the sexes. “Older men may benefit from high-intensity programs to improve their absolute strength for the upper and lower body,” comments senior study author Dr. Mandy Hagstrom. “But older women may benefit from higher exercise volumes — that is, weekly repetitions — to increase their relative and absolute lower body strength.”
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Just in case you need an extra excuse to indulge in a relaxing massage, several scientific studies tell us that post-workout massage puts our muscles and bodies in the best possible position for a quick, complete, and overall effective recovery. Less pain and faster recovery time means you can get back to exercising faster and reshape your body as quickly as possible.
This study was published in Translational Medicine Sciences Note what happened after a group of cyclists massaged one leg for 10 minutes after riding a bike. Incredibly, the legs that were massaged showed signs at the cellular level of both decreased inflammation and increased mitochondria (which aid recovery after exercise) within skeletal muscle. We all tend to think that fitness only happens in the gym while you’re sweating, but most strength- and body-building changes happen hours after your workout, while we’re recovering. Massaging tired muscles and joints can help speed up and improve this recovery and rebuilding process.
Another study, this one again published in Translational Medicine Sciences, to similar conclusions. The researchers applied a precise massage to the affected leg muscles in mice, and it was certain that the muscles recovered faster and stronger than the other muscles that had been massaged. So, if you tire yourself out while working out, a visit to your local masseuse might be an especially good idea.
Even on the days you don’t exercise, enjoying a massage can benefit your muscles and help you achieve your fitness goals. One study was published in Archives of Physical Medicine and Rehabilitation Reports suggest that massage can help improve blood flow and muscle soreness even when no previous exercise has been performed. “The biggest surprise was the massage-only control group, which showed nearly identical levels of improvement in circulation as the exercise and massage group,” says Shane Phillips, professor of physical therapy and study leader at the University of Illinois at Chicago.
Related: 4 exercise tricks to fight aging, says science
A big aspect of changing and maintaining one’s relationship with fitness is finding ways to exercise without actually exercising. Gardening is a great hobby that can help you transform your body, all while enjoying some nature and greenery!
Did you know that you can actually burn roughly the same amount of calories as you would in the gym? That’s right, according to this research published in public health nutritionn. It may take a while to wrap your mind around, but gardening is harder than it looks. It requires strength and hand-eye coordination. Researchers call scraping, digging, and mowing as particularly strenuous and beneficial in terms of burning calories.
This study in particular found that gardening helped a group of older women improve their general strength, increase muscle mass, and reduce waist size. As an added bonus, this study was published in Environmental Psychology Reports suggest that gardening also promotes a positive body image.
For more information, check out The best anti-aging diets according to science.