Exercise for Older Adults: Boost Performance and Recovery

Staying active is vital for maintaining overall health and well-being, however the aging process often brings with it many challenges for exercise, including decreased strength and slower recovery times [1].

Factors such as these can make it more difficult for older adults to stay active, which can lead to them feeling less independent and having a lower quality of life [2].

This article discusses the difficulties of exercising as we get older. It also touches on the advantages of a natural ingredient in our Exercise-Related Muscular Support Supplement that can boost exercise performance and help in muscle repair. 

As we age, exercise becomes increasingly important for maintaining physical health, mental wellbeing, and overall quality of life [3]. It helps preserve muscle mass, bone density, and joint flexibility, as well as reducing the risk of falls and fractures. It also improves heart health, lowering the chances of developing heart disease, stroke, and high blood pressure.

Along with the physical benefits, exercise also enhances cognitive function, promoting brain health and reducing the risk of dementia [4]. Older adults can combat depression and anxiety by doing activities like walking, swimming, or yoga. These activities can boost their mood and help them build social connections. This can lead to a general sense of happiness and wellbeing. 

As we age, several factors contribute to the increased difficulty of exercise. Declining muscle mass and strength, a health problem known as  age-related sarcopenia, reduces power and endurance. Joint stiffness and decreased flexibility make movements less fluid and more painful. Reduced function of the heart and lungs lowers endurance, leading to quicker fatigue [5].

Additionally, hormonal changes, such as decreased testosterone and growth hormone levels, affect muscle repair and recovery.

Older individuals may find exercise more challenging due to these factors. It is important to make appropriate exercise and lifestyle changes to stay fit and healthy as we age.

Increasing activity levels and getting regular exercise as you age comes with many health benefits. Here are some tips tailored to older adults:

• Start Slow: If you're new to exercise or haven't been active for a while, begin with a small amount of gentle aerobic exercises like walking or tai chi. Gradually increase heart rate and duration with the type of exercise you do as your fitness improves.
• Enjoyable Activities: Whether it's gardening, dancing, swimming, or playing a sport, choose exercises you enjoy. This increases the likelihood of sticking with it long term.
• Strength Training: Include resistance exercises using light weights, resistance bands, or body weight. Focus on major muscle groups with exercises like squats, lunges, and bicep curls.
• Balance and Flexibility: Incorporate activities that improve balance and flexibility to reduce the risk of falls and maintain mobility. Yoga, Pilates, and balance exercises can help enhance stability and range of motion.
• Stay Social: Join exercise classes, walking groups, or sports clubs with other active individuals to stay motivated and connected. Socialising while being active can make exercise for elderly people more enjoyable and provide additional support.
• Listen to Your Body: Pay attention to how your body feels during and after exercise. If you experience pain or discomfort, adjust your activities or talk to your doctor.
• Fuel Your Body: Drink lots of water before, during, and after exercise. Also, make sure to eat a healthy diet to support your muscles, energy levels and general wellbeing.

Remember, it's never too late to start being active, and even small changes can make a big difference as you age.

One of the ways you can fuel your body - as per the final tip above - is by using supplements that contain ingredients to boost energy and improve muscle recovery. 

A particularly type of ingredient that has become popular in this regard is a class of natural, plant-based substances called ecdysteroids.

Ecdysteroids have long been studied for their effects on the body, including their role in growth, development, and other bodily functions. More recently, scientists have turned their attention to their potential benefits within exercise support and muscle function [6].

Studies have shown that ecdysteroids can stimulate the building of muscle, leading to increased muscle mass and strength [7]. Much like anabolic steroids, but without the well-known side effects. This muscle-building effect is promising for elderly individuals, who often struggle with  age-related muscle loss  and muscle weakness [5].

When it comes to exercise, ecdysteroids have been found to improve performance by enhancing endurance, strength, and power output. Research suggests that supplementing regular diets can lead to improvements in physical performance such as grip strength and exercise capacity. These findings also suggest that ecdysteroids may help seniors maintain or even improve their ability to engage in physical activity. 

In addition to enhancing exercise performance, ecdysteroids may also aid in muscle repair for elderly people, allowing them to bounce back more quickly from physical activity. Ecdysteroids can also help reduce muscle tissue damage and inflammation, promoting faster muscle recovery for elderly people and reducing the risk of injury. 

At APOC Science, we want to improve nutrition and quality of life for everyone. We have made a range of supplements for different ages using natural ingredients commonly found in everyday diets.

For individuals looking for help with exercise and ageing we have Atheris®, our Exercise-Related Muscular Support Supplement, which contains 1200 mg of 20-hydroxyecdysone (20E) in an easy-to-use liquid form with enhanced absorption.

By taking just 4 mL daily, you can enhance your physical performance to exercise better, recover quicker, and provide a boost to your energy levels, overall wellbeing and vitality.

Ready to take the next step with exercise-related muscle support? Visit our Atheris® Product Page and start your journey today.

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