Resistance exercise is not futile
When the Borg declared "resistance is futile," in "Star Trek: The Next Generation," they seemed to be right on, much of the time. But new research shows that resistance -- exercise, that is -- is never futile, it slows aging, protects nerve health and keeps your muscles and brain in top condition. And you're never too old to reap the benefits!
Researchers from Syracuse University decided to find out what happens as nerves lose their ability to activate muscles -- and how to counter that. In their study in Medicine & Science in Sports & Exercise, they recorded participants' nerve activation and strength before and after four weeks of handgrip training three times a week. They found that every older person (age 65 to 84) who did the exercises improved their nerve conduction. Reactivating neurons that had already begun to die off, they suggest, is a powerful way to regain strength and avoid disability. So, listen up! Older adults can reverse nerve degradation and muscle weakness!
My favorite resistance exercises use stretchy bands, your own body weight and barbell weights or weight machines. (Train with a pro at least once a month for three months to ensure proper form.) And follow the 8-to-12 rule: If you can't do eight reps, you need a lighter weight. Can do 12-plus? You need a heavier weight. Your strength will increase; your fall risk will decrease, and your ActualAge will get younger.
For more help, check out my newly launched website, 4YOUngevity.com, where you can sign up for a free newsletter.
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at questions@4YOUngevity.com.
(c)2023 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2025 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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