Exercise is beneficial for all ages.

It is often thought, and we have heard people say, that there is an age limit to exercise. However, the truth is that if a person has not yet started physical exercise, they can start at any point in life.

In the research of the famous University of Birmingham in the United Kingdom, it has been revealed that even in old age, muscles can be built by going to the gym. To prove this, a team compared men's muscle-building abilities. They divided men over the age of 60 into two groups: one group had exercised at least twice a week for 20 years, and the other group had no exercise routine.

Participants were given an isotope tracer drink 48 hours before a weight-lifting training session, and their muscle biopsies were taken. After the weight-lifting exercises, their biopsies were taken again, and the researchers found that both groups produced the same amount of protein in their muscles after the exercise.

"Our study clearly shows that it doesn't matter if you haven't exercised regularly. Starting at any time will benefit you," said lead researcher Dr LeBrien. He further explained, "Although long-term planning for physical health and exercise is the best approach, starting exercise in your 40s or 50s can still delay muscle deterioration. However, younger people tend to be older. Older people benefit more from building muscle.

According to California-based professional training coach Jason Korb, tests have shown that the body responds to physical stress at any age. When exercising, the body adapts to the stress on the muscles. Two main proteins within muscles, actin and myosin, are responsible for their contraction.

When we exercise, these proteins build, strengthen, and expand muscles. Basically, the stress of exercise damages muscle cells or fibers, but when the body repairs them, they grow larger, building muscle.

This means that muscle can be built into old age, just like trained athletes of the same age. It also shows that fitness can be achieved at any age and that taking the stairs can be beneficial if nothing else.

"If muscles are challenged, they respond," says Tom Holland, a certified sports nutritionist and exercise physiologist in Connecticut. "For example, the first time you bench press, you might The arms can't lift much weight, but they still manage. However, after the second or third set, it gets easier.

So anyone can start regular exercise at any age. We can all benefit from physical activity, but consistency is the key to making it a habit. Once you get used to incorporating different exercises into your daily routine, you can adjust the duration and weight accordingly and enjoy the process.

A study conducted in London revealed that people over the age of 50 who did moderate exercise two to three times a week improved their mental acuity and memory. A review of 39 studies shows that regular exercise has a positive effect on the heart and muscles. Australian researchers recommend tai chi exercises, which are not too intense or challenging.

A study in the British Journal of Sports Medicine has shown that increasing physical activity can prevent diseases such as type 2 diabetes. According to Dr. David Reynolds from the UK's Alzheimer's Research Institute, physical exercise can improve brain function, but a balanced diet and avoiding smoking are also important.