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Low-intensity exercise reduces the risk of sarcopenia in older adults

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eMediNexus    23 February 2023

Aging naturally results in a loss of physical function, muscle mass, and strength. A specific skeletal muscle condition called sarcopenia causes a rapid loss of muscle mass and function, usually in old age. It frequently causes a lower quality of life, a higher chance of falling, and a slower metabolism.

 

A study found that older persons who engage in daily low-intensity exercise have a lower risk of developing sarcopenia. Even a ten-minute increase in physical activity can have a good impact. 235 older adults between the ages of 65 and 70 who participated in the study swapped out 10 minutes of daily idle time for low-intensity exercise. 

 

The older persons who participated in this study exercised for at least 2.5 hours each week in a moderate- to high-intensity aerobic manner. A moderate-level exercise involves movements that speed up your respiration and heart rate. High-intensity physical activity significantly raises heart rate and breathing.

 

According to the findings, increasing muscle-strengthening activities to at least twice a week can lead to increased muscle mass and a decreased risk of sarcopenia. It enhanced elderly persons overall physical performance.

 

The study also showed that frequent exercise between 50 and 65, or late middle age, is beneficial. Later in age, it results in greater aerobic fitness and increased muscle mass.

 

The WHO guidelines advise older persons should engage in at least 2.5 hours of moderate to vigorous physical exercise each week. The study suggests that older persons who engage in physical activity for at least 5 hours a week have higher physical performance levels than their contemporaries who do so for 2.5 to 5 hours a week. 

 

The study′s findings supported that older persons′ physical health can be improved by engaging in physical activity for at least twice as long as is advised.

 

(Source: https://www.news-medical.net/news/20230222/Light-intensity-exercise-can-reduce-the-risk-of-sarcopenia-in-older-adults.aspx)

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