AGING ADULTS AND EXERCISE

Many people assume that getting older means a more prolonged and painful recovery after exercise, but new research from Lancaster University suggests otherwise. A study published in the Journal of Aging and Physical Activity challenges the widespread belief that aging muscles are more fragile and slower to heal.

The findings offer encouraging news for adults over 35. The research shows that older adults and younger people tolerate exercise and report less muscle soreness following workouts. To put this in perspective, after analyzing data from 36 studies, researchers found that older adults experienced 34% less muscle soreness 48 hours after exercising, and 62% less soreness at the 72-hour mark, compared to younger participants. Creatine kinase measurements, an indicator of muscle damage, were also 28% lower in older adults each day after workouts.

Dr. Lawrence Hayes, senior author of the study, noted, “These results overturn much of what we previously believed about aging and exercise. Instead of needing to be overly cautious, older adults may actually have more resilient muscles than expected.”

The study compared people aged 18-25 to those over 35, looking at differences in muscle function and recovery. Interestingly, the research found that men tended to have a slightly more significant decrease in muscle function after exercise than women. Regardless of whether the exercise was resistance-based, endurance, or targeted upper or lower body muscles, the results were consistent: age was not the limiting factor as previously assumed.

For those over 35, this information could mean shorter recovery periods are sufficient, allowing for more frequent or intense training. The main recommendation is to find a routine that suits your needs and preferences. Dr. Hayes emphasizes the importance of enjoying your exercise routine.

The main message is straightforward: age should not deter you from being active. The study recommends aiming for 150 minutes of physical activity each week and two strength training sessions. The evidence shows that older muscles can handle it.

This research may change the approach many take toward fitness in later life. Older adults can confidently pursue a more active lifestyle with concerns about lengthy recovery and injury risk reduced.

Suppose someone suggests you slow down because of your age. In that case, you now have scientific evidence to show that staying active is not just possible but beneficial, regardless of how many birthdays you’ve celebrated.