One Session of Strength Exercise a Week Prevents Muscle Loss in the Elderly

Research conducted in the field of geriatrics and sports medicine has revealed that even just one session of strength exercise a week provides vital benefits against muscle wasting and loss of strength that occur with aging. Sarcopenia, which is especially common in the population over the age of 70 and in individuals with more than one chronic disease, paves the way for joint weakening, loss of balance and bone fractures due to falls. Experts state that aerobic activities such as walking or cycling, which are recommended to maintain general health, support the cardiovascular system, but are insufficient to preserve muscle mass, and emphasize that resistance training should be placed at the center of healthy aging.

Research has shown that strength exercises do not necessarily have to be done by lifting heavy weights. It was determined that performing 20 to 25 repetitions of squatting and step movements performed with light dumbbells, resistance bands or directly with one's own body weight provided a similar level of strength increase as sets performed with heavy weights. It was noted that the main criterion for the effectiveness of the exercise is that the targeted muscle group reaches the exhaustion and tension threshold towards the end of the set.

MUSCLE MASS CAN BE GAINED EVEN AT 80 AND 90 YEARS OLD

It was found that regular resistance sessions, even once a week, significantly improved the speed of getting up from a chair without support, climbing stairs and walking. Experts reported that no age is too late to start strength training, and even people in their 80s and 90s can build muscle tissue under expert supervision. Physicians remind that supporting the training program with adequate protein consumption is critical for the repair of muscle fibers; He stated that weekly basic resistance movements targeting the leg, back, chest and arm muscles are the lowest cost and most effective method to maintain independent mobility.