In a new study, researchers found that resistance training combined with a healthy diet rich in omega-3 fatty acids helps older women bring about gains in strength and mobility.
They also found exercising in middle age is linked to healthy aging.
The research was conducted by a team at Örebro University.
The team studied the effects of exercise, training, and diet in older women. Results show a distinct correlation between good exercise habits and high physical function.
After physical activity been accounted for, the study found no association between a sedentary lifestyle and functional performance.
This shows that it is not a sedentary lifestyle that is harmful, but rather the lack of physical activity.
The team says the focus should be on increasing the length of physical activity, such as brisk walks, rather than reducing the time that you’re sitting still.
Women who were physically active at a younger age have larger muscle mass and higher physical function even later in life.
The previous physical activity also benefited them if they became inactive later in life.
The study also showed that exercise between the ages of 50–65 had the most significant impact.
The team says a high level of physical activity in middle age can partially protect people from the negative effects on physical function and muscle mass from a sedentary lifestyle later in life.
The research also shows that exercise, combined with a healthy diet, rich in omega-3 fatty acids, produces a more significant effect.
Both in regards to explosive muscle strength, physical function, and the ability to build muscle mass.
The researchers suggest that older women should exercise with resistance training twice weekly, while also thinking about what they eat to get the most effect out of their exercise.
The lead author of the study is researcher Peter Edholm.
The findings can be found here.
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