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New Findings on Staying Young Muscle Regeneration in Recreational Athletes—and Micromovements Researchers from the University of Copenhagen, Denmark, have uncovered new benefits of lifelong physical activity, while other researchers are finding benefit in low intensity short-range movements. Professor Joseph F. Signorile told us in his book Bending the Aging Curve (2011) that the muscle mass of the lifelong exerciser soars above the others at every decade of life. Researchers from University of Copenhagen, Denmark, go deeper investigating muscle, stem cell and nerve activity in three groups: young sedentary (15), elderly lifelong exercise (16) and elderly sedentary (15). This is the first study to investigate muscle, stem cell and nerve activity in humans. Muscle stem cells drive growth and repair after exercise. They are important for muscle regeneration and protect against nerve decay. Importantly, the researchers looked at the benefits of recreational level activity. The research was published on or about March 21, 2022 in The Journal of Physiology. * * * The researchers found that elderly individuals who keep physically active throughout their adult life, whether by taking part in resistance exercise, ball games, racket sports, swimming, cycling, running and/or rowing had a greater number of muscle stem cells, otherwise known as satellite cells in their muscle. The participants performed a heavy resistance exercise, sitting in a mechanical chair performing a knee extension movement to evaluate muscle function. The amount of force produced was measured. Blood samples were taken, and muscle biopsies were analyzed from both legs. The researchers found that elderly lifelong exercisers outperformed both the elderly and young sedentary adults. Lead author, Casper Soendenbroe, University of Copenhagen, Denmark explained the ground breaking nature of the study: "This is the first study in humans to find that lifelong exercise at a recreational level could delay some detrimental effects of ageing. Using muscle tissue biopsies, we've found positive effects of exercise on the general ageing population. This has been missing from the literature as previous studies have mostly focused on master athletes, which is a minority group. Our study is more representative of the general population aged 60 and above, as the average person is more likely to take part in a mixture of activities at a moderate level. That's why we wanted to explore the relation between satellite cell content and muscle health in recreationally active individuals. We can now use this as a biomarker to further investigate the link between exercise, ageing and muscle health."
This photo taken by Pat Berrett when I was 60
shows the benefits of a lifetime of physical exercise, "The single most important message from this study, is that even a little exercise seems to go a long way, when it comes to protecting against the age-related decline in muscle function. This is an encouraging finding which can hopefully spur more people to engage in an activity that they enjoy. We still have much to learn about the mechanisms and interactions between nerves and muscles and how these change as we age. Our research takes us one step closer." You’ll find more details in the March 21, 2022 ScienceDaily. We were not able to access the study in The Journal of Physiology. Let’s move on to a related area of interest called to our attention by John F. Cusic, a Physical Therapist friend. Micromovements Some researchers believe that Micromovements can be a key to a longer and healthier lifespan. The thinking is that our bodies are designed for constant movement, not sitting at a desk for most of the day. That our brain is designed for moving around from one place to another. “The brain is designed to solve problems and navigate terrain,” Eleanor Garth wrote in Longevity Newsletter. “For example, if you’re walking down an uneven path, your brain is constantly solving the problem of how to keep your balance. Even getting out of a car forces your brain to make hundreds of tiny calculations.” Interestingly, she asserts that even running doesn’t challenge our bodies sufficiently. “Although you are working your muscles and oxygenating your blood, you’re not working the brain.” (Sounds like navigating our stairs without holding on to the hand railing or the bumps and hollows in the grassy parks by our house might be better choices than I knew, definitely more fun that running on a treadmill.) This could also help explain how slowing down with age affects both the body and the brain. “How many people do we all know who seem to embrace old age while others carry on as always,” she adds. “Some may be bouncing around in their eighties while others might look like they’re ready for the nursing home by 50. In many cases, the problem could be in the mind as much as anything else.” That’s where Micromovements come into the picture. The argument is that exercise doesn’t have to be high-intensity. “Even a little movement for ten to fifteen minutes each day can have an impact.” My Physical Therapist friend suggests that my daily Morning Motion routine could be having more benefit than I realize. My recent addition of resistance band movements and 50 or more full-body dip and extensions may be timelier than I realized. Ms. Garth explains that scientists are promoting Micromovements throughout the day as a way to train the body for movement. I suppose that depends on how much conventional training you are able to do or simply don’t want to spend more time in the gym. If you are limited, “Micromovements are the basic movements we do throughout the day for tasks such as opening a door, bending, stretching, cleaning up or getting out of a car. Over the course of a day these could equate to a 30 minute exercise routine,” she tells us. “For those in later life it trains you to continue doing simple movements which promote your independence, such as opening a car door or going for a walk. This, in turn, can help you to stay more active and keeps your brain vibrant and alert. The result is a longer, healthier and more independent life.” * * * Micromovements open up a new approach to navigating old age, well suited to those who are unable or reluctant to train as they once did. It opens new options to be used to the extent your situation warrants or allows. Once again, the routine that you design for your own unique situation is the one most likely to serve you best. As noted above my choice is to do both, with walking on irregular surfaces stimulating my body while saving my gimpy back. My Morning Motion, which includes balancing, appears to be stimulating both my body and mind. Keep training—and thinking.
You’ll find many more details in Eleanor Garth’s April 23, 2021 piece: https://longevity.technology/lifestyle/can-micromovements-help-you-live-longer/ July 1, 2022 Comment on this article: FEEDBACK Ripped Enterprises, P.O. Box 51236, Albuquerque, New Mexico 87181-1236 Home | Products Index | Ripped Bks | Lean Adv. Bks | Lean For Life | Recommended Bks | |Consultations | Posing Suits | Tapes | To Order | Feedback] Copyright © 2022 Clarence and Carol Bass. All rights reserved.
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