With age, we also lose some of our subcutis and this will make our appearance more distinctive, but in spite of this, we do not necessary lose more weight. For example, our body fat percentage typically increases with age - and, then, so does our weight. In men, the body fat percentage is typically increased by 20% from age 25 to age 65. In women, the body fat percentage is typically increased by just short of 20% from age 18 to age 65.
Our metabolism which decreases with age is partly responsible for this. Metabolism is the process by which our cells transform the food we eat into energy. When lying down and relaxing on the sofa, we also burn calories - this is called our basal metabolism. As time goes by, our body uses less energy on basal metabolism, and therefore, if we do not eat less than before or do not move around more than we used to do, our weight will increase due to the extra energy being stored as fat.
Individuals who do not move around very much or who do not exercise will already in their twenties start to lose some of their strength and flexibility because of their muscles not being sufficiently exercised. When, 20 years later, you are approaching middle age, this decay will have become quite obvious, and another 20 years later when approaching pension age, having a poorly developed musculature will typically have serious repercussions for your health.
Prophylaxis
It is actually possible for 60-year-old seniors to maintain the muscular strength, flexibility, and endurance they had 30 years ago if they use their muscles sufficiently. It is very likely that the quality of life of such fit seniors is significantly better than that of their untrained contemporaries.
A greater muscle mass means you will have:
- A higher metabolism
- Generally stronger bones
- Less difficulty lifting heavy things and doing other kinds of physical exercise
- Larger endurance and resistance
A fit body will improve your:
- Heart and lungs
- Intestines and digestion in general
- Muscles and bones
- General looks
- Cerebral function and mood in general
Sexy seniors
There are other side benefits to staying in shape. A fit body provides self-confidence and popularity among the opposite sex. Moreover, studies indicate that elderly men who regularly exercise their muscles will delay the age-related reduction of the production of the male sex hormone testosterone. This means they will be more potent.
Other studies indicate that women who exercise for at least one hour a day can reduce their risk of developing breast cancer by 20%. This is believed to be caused by the exercise lowering the content of circulating body oestrogen.
Never too late
It is never too late to do something about weak muscles. You can train your muscles no matter what age you are and achieve clear results when it comes to an increase in both muscle mass and muscle strength in a matter of months. You should, however, distinguish between circuit exercise (typically power-walking, jogging, swimming, etc.) and fitness training (typically involving going to a gym and using weight-lifting instruments or the like). Circuit exercising improves your physical fitness while fitness training is targeted at increasing your muscle mass. Most often, you can do circuit exercise without any major previous knowledge, while fitness training requires instruction. You can do circuit training out of sheer pleasure while fitness training is not necessarily any fun at all. The satisfaction lies in the results you gain.
