The Positive Adaptations to Exercise
I often write about sarcopenia, which is age-related muscle loss. This muscle loss starts as early as 35. And while we all inevitably get older, we can significantly reduce muscle loss by resistance training (Kenney et al., 2022). Additionally, what we do in our 20s and 30s can decrease our chances of osteopenia and osteoporosis, again resistance training is one of the best methods to increase bone density significantly (Kenney et al., 2022).
Another major problem with aging is loss of mobility, which is the ability to freely move with minimal restriction and pain. Loss of mobility is associated with increased disability, hospitalization, and mortality. Studies conclude that structured moderate intensity physical activity can reduce major mobility disability (Kenney et al., 2022). Studies also demonstrate that resistance training within full ranges of motion can increase mobility significantly (Kenney et al., 2022). Pilates on the equipment (reformer, chair, tower) works incredibly well to strengthen muscles, while lengthening them and increasing mobility due to the unique spring system.
What would be considered moderate? The national physical activity guidelines for health, of course!
National Physical Activity Recommendations are:
Minimum of 150 minutes of moderate cardiovascular activity, such as brisk walking, slow jogging, swimming, cycling (Tremblay et al., 2011)
2-3x weekly skillfully planned resistance trainings incorporating all major muscle groups (Tremblay et al., 2011)
What was very interesting to learn is that as we get older (20 and up!), we naturally reduce strenuous activity (Kenney et al., 2022). This is seen in animals and humans. I see this example in my 10 year old Brittany spaniel. When she was younger, she was full of movement. But now, she prefers to sleep in her comfy chair…all day! I have to intentionally force her to walk three times of day for 15-30 minutes each time to make sure she stays strong and healthy. This works for us humans too! Those interested in staying healthy and strong need to be intentional with purposeful movement to gain strength and endurance to improve our quality of life.
My whole mission for Pilates Life Studio is to help motivate and incorporate effective exercise to increase strength, energy, and mobility, all the while decreasing pain, muscle loss, and bone loss that happens from lack of proper movement. Regardless of age, skillful exercise helps with your goals of strength and vitality. For every stage of our lives we need intentional cardiovascular exercise, resistance training 2-3x weekly, and light movement throughout the day (gardening, cleaning the house, taking the stairs), and reduced sitting. The team at PLS are here to help you achieve your goals.
References:
Kenney, W. L., Wilmore, J. H., & Costill, D. L. (2022). Physiology of sport and exercise (Eighth edition). Human Kinetic.
Tremblay, M. S., Warburton, D. E. R., Janssen, I., Paterson, D. H., Latimer, A. E., Rhodes, R. E., Kho, M. E., Hicks, A., LeBlanc, A. G., Zehr, L., Murumets, K., & Duggan, M. (2011). New Canadian Physical Activity Guidelines. Applied Physiology, Nutrition, and Metabolism, 36(1), 36–46. https://doi.org/10.1139/H11-009
