02/19/2018
Big Returns on a Small Investment
The combination of aging and a sedentary lifestyle are strong factors in the development of obesity, diabetes and cardiovascular diseases, and a decline in cognitive abilities. Additionally, sarcopenia, a decline in mass and function of muscles, and osteopenia, a decline in bone mass, can accelerate the weakening of our musculoskeletal system, making it more susceptible to damage. The good news is that researchers have discovered a way to stimulate the growth of satellite (muscle) stem cells, improving healthy muscle(s) growth while decelerating bone loss! Research focusing on rats found that exercise increased the number of satellite cells, a number which normally declines with aging. In this study, they compared the performance of rats of diverse ages and discovered that the number of satellite cells increased after rats ran on a treadmill for 20 minutes a day for a 13-week period. Younger rats showed a 20% to 35% increase in the average number of stem cells per muscle fiber while older rats reaped even greater benefits -- an amazing 33% to 47% increase in stem cells. In another study, researchers found that exercise stimulates new cells in a region of the brain within your memory center known as the dendate gyrus, which underlies age-related memory decline and transforms these cells into fully-grown, functional neurons. You can claim these great benefits with a moderate fitness program.- Exercise at least three times a week.
- Include brisk walking, cycling, exercising on an elliptical trainer or treadmill into your exercise regimen.
- Don't forget to include body-weight exercises or resistance work.
