5 ways Strength and Conditioning may improve the quality of your life as you age
We’ll do this by looking at 5 factors that can reduce your quality of life as you age, then suggesting interventions that may help to mitigate such risk.
Osteoporosis
What | Loss of bone strength and mineral density, common and progressive in postmenopausal women and men over 70 (Benedetti et al., 2018; Herrera et al., 2012).
Why | Due to an imbalance between bone loss and regeneration as we age, which can be related to reduced estrogen and testosterone along with less mechanical stimulation of the bones through high load and impact movements.
How to mitigate | Heavy resistance training has been shown to increase bone mineral density and strength (Hong & Kim, 2018). Walking and non load bearing activities such as cycling and swimming are often suggested, however they do not provide adequate load to prevent or reduce bone loss.
Specific example | Common sites of loss are the hip, wrist and spine so exercises that load these joints such as squats, deadlifts and push ups performed at a resistance that you can do for only 5-10 reps for multiple sets at least 2x per week should provide a sufficient mechanical stimulus to the bones signalling a cellular response to lay down more bone cells to increase the strength and density.
Squat | Hinge | Horizontal push
2. Muscle Sarcopenia
What | A reduction in muscle strength, mass and quality that can occur with aging or disease leading to an inability to perform daily tasks (Cruz-Jentoft et al., 2018), which can be assessed with functional tests such as 400m walk, sit to stand, get up and grip strength.
Why | It is a natural part of the aging process due to reduced neuromuscular function, reduced satellite cells responsible for muscle regeneration and hormone reduction. It can also be amplified by inflammatory disease, subsequent sedentary living and finally poor nutrition (Waltson, 2012).
How to mitigate | Physical activity and nutrition based interventions seem to be the most effective treatment (Aagaard et al., 2010; Snijders et al., 2009)
Specific example | Developing muscle mass as early as you can with exercises that work through a large range of motion with progressive volume and time under muscle tension, at least 2x per week.
Horizontal Pull | Vertical Push
3. Bone Breaks and Falls
What | Unintentional falls can lead to serious injury for the young and athletic populations but increasingly so for those over 65.
Why | Falls are strongly associated with fractures, hospitalization, head injuries and even morality (Dionyssiotis, 2012).
How to mitigate | Of course there are many cognitive and environmental risk factors involved but developing balance, improving gate, reaction time and mobility from the ground up will reduce the risk and develop resilience in case of falls
Specific examples | We use a variety of gait types in our step series to improve balance and mobility specific to the movement of walking, also encouraging crawling to develop mobility from the ground and plyometric and ballistic exercises to stimulate type II muscle fibers and a rapid neural response to improve reaction times.
Crawl and step variations
4. Neurological Diseases
What | Neurological diseases are those that affect the brain and spinal cord through an inability to regenerate neural cells. Examples include Alzheimer's disease, Parkinsons and depression
Why | The mechanisms for such neurological diseases are complex, but it has been suggested that chronic neurological inflammation leads to damage of neurons, although inflammation is a useful and necessary response from the body’s immune system if chronic, it can recognise internal neural cells as dangerous and begin to break them down (Spielman et al., 2016).
How to mitigate | Once again physical activity is associated with a far lower likelihood of developing such diseases (Mahalakshmi et al., 2020). Theory indicates that increased quantity and quality of mitochondria induced through exercise along with expression of neurotrophic factors that support brain development are some mechanisms at play (Monteiro et al. 2015).
Specific examples | Although research is yet to determine which forms of exercise may be most effective, we feel that a variety of physical tasks is a productive way to challenge the brain and body by providing rich and diverse cognitive experiences. For example, including variable games, aerobic, anaerobic, ballistic and plyometric training along with classical strength exercises is key to developing the various energy systems whilst also challenging your coordination.
Stick game | Frisbee game | Single leg hinge game
5. Reduced Mitochondrial Function
What | Mitochondria are organelles in your cells that synthesize and produce energy for skeletal muscles and other organ systems; coined the ‘cell powerhouse’. Reduced function refers to either a loss quantity of efficiency of the mitochondria often marked by decreases in energy availability.
Why | A higher quantity and quality is associated with greater endurance and health markers such as VO2max (Bassett & Howley, 1999). Whereas a reduction is associated with detraining and inactivity associated with age (Memme et al., 2021).
How to mitigate | Exercise is the most effective approach for improving mitochondrial health (Memme et al., 2021). It should stimulate type I slow twitch muscle fibers which contain the highest quantity along with type IIa and IIx in order to stimulate regeneration in all muscle cells.
Specific examples | Examples include easy to steady effort bouts of endurance such as hiking, running, cycling or swimming along with longer and shorter distance intervals at moderate to hard intensities.
In Summary |
Obviously we already know exercise is good for us for a variety of reasons, but even I have been surprised by some of the statistics within the research. A handful of studies have been linked here but a quick search of ‘Physical activity’ or ‘Exercise’ and ‘Longevity’ or ‘Age related health’ on Pubmed will show you the momentous amount of evidence available. It is a shock that exercise prescriptions are not yet more common from GP’s and health practitioners, although I’m sure they will be on the rise.
From this review it appears clear that you need a varied exercise program, and just walking or cycling might not be enough to reap the rewards. Alongside this you should include more intense interval style efforts in a way that is safe to do so in order to stimulate different muscle fibers and energy systems along with progressive strength training, mobility, balance and explosive style training.
