It takes a long time in a person's life to build strength, as well as to lose it, which means that a life of moderate physical challenges can help most people maintain their strength in middle age.
One may wonder about the purpose of strength exercises as long as this is the case, and the fact is that a new study conducted by researchers at Iowa State University in June 2021 stated that despite the previously prevailing view of strength exercises and weightlifting as optional additional exercises It is as important as aerobic exercises in terms of its benefits to the body.
According to a report published by the British newspaper The Daily Telegraph, the study found that doing weight lifting or aerobic exercise more than twice a week was enough to reduce the risk of obesity by 20-30% over two decades.
Exercising twice a week is enough to reduce the risk of obesity by 20-30% (Getty Images)
The report considers that strength exercises should not be complex, difficult or even cause the exerciser to sweat, and do not need a special trainer to be effective, but rather need a training plan based on rest and continued progress, and suggests two plans to exercise effectively and not exhausting, as the following:
exercise (a)
Pressing horizontally: Repeat 5-10 times in 3 batches, such as pressing against the wall, for example.
Pull: 5-10 times, 3 sets.
Use weights, cans, or two-liter milk cartons.
Squats (with two feet): 8-12 repetitions, 4 sets.
Weight lifting: 20 minutes, 2 sets.
exercise (b)
Vertically pressing: 5-10 times, 3 sets.
Bending: 5-10 times, 3 sets.
Single leg squats: 8-12 repetitions, 4 sets.
Weightlifting: 10 reps per side, 2 sets.
Strength training doesn't have to be complicated and requires a training plan based on rest and progression (Getty Images)
Better Food for Lasting Strength
Changing eating habits in middle age may delay muscle mass loss and improve bone strength.
The Daily Telegraph report indicates that we begin to gradually lose muscle mass after the age of 50, at a rate of between 0.5 and 1% annually, which is called “sarcopenia.” We also suffer from reduced physical activity, protein deficiency, and menopause in women, all of which are factors that contribute In lower muscle mass, which means decreased strength and slowed metabolism.
The saying "use it or lose it" holds true for bone and muscle strength, but changing food quality can also have a significant impact on strength retention after age 50.
"Muscle is the key to strength, stability and balance," explains dietitian Clarissa Lenherr. "Building and maintaining muscle mass, especially as we age, can help prevent weakness, fatigue, and potential injuries. A healthy diet and a good amount of More fruits and vegetables can boost our bone health.
"Although most people consider calcium the essential nutrient for bone health, vitamins B, K, C, copper, magnesium and many others also contribute to bone health," she says.
Lineher suggests adding dairy products to the daily diet of those over the age of 40 or 50, as they are "a rich source of calcium that helps build and protect bones," as well as tofu, a vegetable source of calcium, and fish that contain omega-3 fats and vitamin D, which contribute In promoting bone health, she also recommends eating green leafy vegetables such as kale and spinach, because they "contain vitamin K".
Protein is useful for building and maintaining muscle (Pixabe)
Everyone knows that protein is good for building and maintaining muscle, but there is new evidence that the need for protein-rich foods in older adults is not being met, and current dietary recommendations regarding protein intake may be inadequate, according to the newspaper.
According to Lenherr, "Some studies suggest that a person's need for protein should increase from 1.2 to 2 grams of protein per kilogram of body weight."
Practically speaking, this could include replacing a breakfast rich in carbohydrates which usually consists of toast and cereal with a breakfast of eggs rich in protein, and recommends adding almonds to yogurt and salads, and including foods rich in protein in every meal, for example eggs, chicken and cheese Greek yogurt, fish and quinoa grains, and adding peanut butter to fruit to increase its protein content.