The 40s are the new 30s. This phrase has become a cliché, and as a result, many people, especially those who lead active lives and have no health issues, truly believe it.
It’s not quite that simple.
New research shows that the bodies of both men and women can age in waves, with a significant acceleration in the mid-40s (and another in the early 60s). Therefore, recognizing 40 as a turning point can be crucial in combating some aspects of aging and the health problems that may come with it.
Fortunately, there is good science on how to do this, specifically through strength training and hormone therapy, the latter more often recommended for women than for men.
Scientists agree that as we age, our cells, tissues, and systems deteriorate. In its most severe form, this deterioration can lead to age-related diseases such as cancer, arthritis, and Alzheimer’s. Since the risk of developing these diseases increases after 65 — and because people over 65 make up an increasingly larger proportion of the American population — these groups are generally what comes to mind when we think of aging.
But in your 40s, you inevitably also face the harsh and cold reality of biology: our bodies will not remain as strong, nor will they repair or metabolize as they once did.
What to do?
Not long ago, cardiovascular exercise was the standard activity recommended for health. But evidence now shows that incorporating strength training as you age not only combats muscle weakening and prevents injuries, but it’s also good for metabolism, the heart, and the brain. At the end of last year, the American Heart Association updated its guidelines to recommend this type of training for cardiovascular health.
Moreover, while we associate the hormones estrogen and testosterone with reproduction, they also send signals for muscle cells to replicate and grow. When levels are low, it can be harder for these cells to renew and develop, leading to weaker muscles. Estrogen levels in women and testosterone levels in men begin to decline in the 40s, and when levels are low, it can be more difficult for these cells to renew and develop, resulting in muscle weakening.
However, only 28% of adults in the United States meet the recommended amount of exercise, which includes lifting weights at least twice a week.
Thus, focusing on strength training in your 40s is recognizing these changes and also realizing that it is possible to strengthen the body for new capabilities. For those who do not exercise regularly, this may mean building a stronger and fitter body than ever before.
Source: The New York Times