by Everyone ages steadily over time, right? Well, maybe not. A new longevity study from Stanford University has revealed two distinct periods in our lives where the aging process accelerates: one around age 44 and the other around age 60.
Luckily, genetics expert and lead author of the study, Professor Michael Snyder PhD, says exercise can help smooth out these spikes – and it’s never too late to start.
The observational study, recently published in the journal Natural agingtracked molecular markers of aging in 108 participants (men and women) aged 25 to 75 for seven years and noted changes in the way the body functions around these periods of our lives.
First, lipid and alcohol metabolism slows and the risk of cardiovascular disease increases during the transition into midlife. Second, immune regulation and, again, carbohydrate metabolism change during the transition into middle age.
“The 60-year-old we expected,” says Snyder Fit and well. “We know that the immune system declines. That’s why you get vaccinated. We know that the loss of muscle mass accelerates, which is called sarcopenia. The skin changes. We have also identified changes in the kidney function, bladder function, carbohydrate metabolism, cardiovascular disease.
“What we didn’t necessarily expect was the change in midlife. We saw skin and muscle changes again, but we also saw lipid changes. [increases in bad cholesterol]an increase in fat deposits and changes in alcohol and caffeine metabolism.
One hypothesis, he says, is that people start becoming more sedentary as they reach their 30s, which may catch up with them by the time they reach their 40s. “They may not be eating and sleeping as well as they could be either.”
Many of these midlife changes are preventable, or at least “actionable,” Snyder says. “For example, keep an eye on your cholesterol and lipid levels. And maybe drink one less alcoholic drink when you go out.”
But, he says, the most effective step you can take to blunt those aging spikes — as you approach your 40s and 60s — is to start strength training.
“You want to maintain your muscle mass throughout your life because it really generates a lot of very useful hormones. They’re called mitokines or exerkines, these molecules that are very beneficial for you.”
Snyder, who recently turned 69, has been the subject of a research trial himself for 14 and a half years and switched from running to resistance training seven years ago to help increase and then maintain muscle mass.
“I strength train about 45 minutes a day,” Snyder says. “I do heavy days and light days, focusing mainly on exercises around the shoulders and spine, like overhead presses and squats. I lift pretty heavy weights, so that helps to develop a lot of strength.”
This diet, supported by a balanced diet, helped him gain 10 pounds of muscle mass. Another positive side effect of increased physical activity as you age is appetite suppression, which can help you manage your weight, he adds.
“Obviously you don’t want to overdo it and you may need to lift slightly lighter weights at 50 and 60 compared to 30 and 40, but you really should stay active your whole life. I’m a big believer in that ,” he said.
Now this latest research has reinforced Snyder’s belief that everyone could do with exercise as they age, especially strength training. “Don’t be quiet when you reach 80,” he says. “That’s bad advice. Keep hustling.”
Follow this longevity expert’s rules for healthy aging
- Stay active every day. Include some form of impactful weight-bearing exercise, such as walking or jogging.
- Do up to 20 to 30 minutes of muscle-strengthening exercises per day, such as Pilates or strength training with resistance machines or free weights.
- Focus on multi-joint movements that target multiple muscle groups and joints, such as squats, deadlifts, lunges, bench presses, and pull-ups.
- Reduce your alcohol consumption when you reach your 40s, and then again when you reach your 60s, when the body’s ability to metabolize alcohol declines.
- Don’t take things lightly as you get older. You can change the weights you lift and the length of sessions, but continue strength training to maintain your health.
