A new report from Kronos Longevity Research Institute (KLRI), which suggests diet and exercise are better than testosterone therapy for older men, also includes exercise recommendations designed to promote joint and muscle health.
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Based on the review of available research, the scientists say natural approaches like physical activity and five or more servings of fruits and vegetables a day may reduce mortality rates and lower the risk of cardiovascular disease among seniors by up to 35 percent.
KLRI also points to the need to prevent sarcopenia, a gradual loss of skeletal muscle that begins at age 25-30 and accelerates after 50.
The institute therefore recommends aerobic exercise and resistance training through lifting weights during two to three 30-minute sessions per week. Seniors should use a combination of circuit weight machines and free weights, increasing the speed at which the weight is lifted.
Performing the lifting part of the exercise as fast as possible and then lowering the weight with control, will improve muscle power, endurance and balance, it says. Resistance training will also strengthen the muscles around the joints, reducing the risk of injuries like joint sprains and osteoarthritis of the knees.
Health practitioners have moreover recommended protein nutritional supplements and the alkaline diet for those who wish to boost their muscle and bone health.
Source: Better Health Research. Nov.5.’09