A longevity expert says you should be doing this type of exercise by your mid-40s to slow the aging process

Everyone ages over time, right? Well, probably not. A new longevity study from Stanford University reveals that there are two distinct periods in our lives when the aging process accelerates. One is about 44 years old and the other is 60 years old.

Thankfully, genetics expert and senior author of the study, Professor Michael Snyder PhDsays exercise can help reduce these spikes, and it’s never too late to start.

Observational studies recently published in journals natural agingtracked molecular markers of aging in 108 participants (men and women) between the ages of 25 and 75 for up to seven years to determine how the body’s function changes before and after these periods in life. I observed.

First, during the transition period in one’s 40s, lipid and alcohol metabolism declines, increasing the risk of cardiovascular disease. Second, immune regulation and also carbohydrate metabolism change during the transition period of the 60s.

“60 is the age we expected,” Snyder said. fit & well. “We know that it weakens the immune system. That’s why we get vaccinated. We know that it accelerates the loss of muscle mass, known as sarcopenia. It changes the skin. It also causes kidney function, bladder We also identified changes in function, carbohydrate metabolism, and cardiovascular disease.

“What we didn’t necessarily expect was the changes in your 40s. We saw changes in the skin and muscles again, but we also saw changes in lipids.” [increases in bad cholesterol]increased fat deposits, and changes in alcohol and caffeine metabolism. ”

One hypothesis, he said, is that people start becoming more sedentary in their 30s and may catch up by their 40s. “They may not be eating or sleeping as well as they used to.”

Many of these changes in your 40s are avoidable, or at least “doable,” Snyder says. “For example, watch your cholesterol and fat levels. And cut down on one alcoholic drink when you go out.”

But he says the most effective step you can take to reduce the aging spike that occurs as you approach your 40s and 60s is to start strength training.

“Muscle mass is something you want to maintain throughout your life, because muscle produces a lot of very useful hormones. That’s what they call it.” Mitocaine or Execkinesiathese molecules are very beneficial to you. ”

Snyder, who recently turned 69, has himself been the subject of research trials for the past 14 and a half years, transitioning from running to resistance training seven years ago in an effort to gain and maintain muscle mass.

“I strength train for about 45 minutes every day,” Snyder says. “I do both heavy and light days, and mainly focus on exercises around the shoulders and spine, such as overhead presses and squats. I lift pretty heavy weights, so it helps me build up a lot of strength.”

This plan, supported by a balanced diet, helped me gain 10 pounds of muscle mass. Another welcome side effect of increasing physical activity as we age is appetite suppression, which may help with weight management, he adds.

“Of course, you don’t want to overdo it, and you may need to lift a little less weight in your 50s and 60s than you do in your 30s and 40s, but you really should stay active throughout your life. I strongly believe in that,” he says.

This latest research confirms Snyder’s belief that everyone can continue to exercise, especially strength training, as they age. “Don’t let your guard down when you’re in your 80s,” he says. “That’s bad advice. Good luck.”

Follow longevity experts’ rules for healthy aging

Stay active every day. Incorporate some type of weight-bearing exercise that involves impact, such as walking or jogging.
Do up to 20 to 30 minutes a day of muscle-strengthening exercises, such as Pilates or strength training with resistance machines or free weights.
Focus on multi-joint movements that target multiple muscle groups and joints, such as squats, deadlifts, lunges, overhead presses, and pull-ups.
When you reach your 40s, when your body’s ability to metabolize alcohol declines, you reduce your alcohol intake, and once you reach your 60s, you reduce your alcohol intake again.
Don’t let your guard down even as you get older. You can change the weight you lift and the duration of your sessions, but keep up your strength training to stay healthy.

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