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Contrary to popular belief, older adults may experience less muscle soreness following exercise than previously thought, according to recent research. This new study challenges the notion that age leads to reduced resilience in muscles.
Published in the Journal of Ageing and Physical Activity (JAPA), the study titled “Advancing age is not associated with greater exercise-induced muscle damage” offers insightful evidence on how aging influences muscle performance, discomfort, and biochemical indicators of muscle harm after physical activity.
The researchers classified younger participants as those aged between 18 to 25, while older participants were defined as those over 35 years old.
This comprehensive analysis, co-authored by researchers from Lancaster University, pooled data from 36 separate studies to examine the effects of aging on muscle function and soreness. The findings indicate that older adults do not suffer greater impairment in muscle function post-exercise compared to their younger counterparts.
A remarkable aspect of the study revealed that older individuals reported significantly less muscle soreness, with decreases of approximately 34% at 48 hours and 62% at 72 hours after exercise relative to younger individuals. Additionally, levels of creatine kinase, a protein linked to muscle damage, were found to be about 28% lower in older participants at 24 hours post-exercise.
These insights imply that, despite the inevitable physiological changes that accompany aging, the resilience of muscles tends to remain consistent, enabling older adults to maintain regular physical activity without the heightened concern for lasting weakness or function loss.
Interestingly, the study also observed differences in recovery based on sex, with males exhibiting slightly larger declines in muscle function post-exercise compared to females. Furthermore, there was no significant effect related to the type of exercise—whether resistance training or endurance training—on markers of muscle damage.
Senior author Dr. Lawrence Hayes from Lancaster Medical School remarked, “These findings are crucial because they challenge the commonly held belief that aging muscles recover more slowly or are more susceptible to exercise-induced damage. Such misconceptions often deter older adults from participating in regular physical activity due to fears of lasting soreness or weakness.”
If older adults indeed experience less muscle damage than previously assumed, it may suggest a need to revise recovery strategies, training regimens, and post-exercise care. For instance, seniors may not require longer recovery times compared to younger adults, potentially allowing for increased frequency or intensity of workouts, which could lead to enhanced long-term health benefits.
In summary, this research underscores the significance of remaining active throughout one’s life and dispels outdated notions linking aging with frailty or reduced recovery capacity. These findings could encourage greater engagement in physical activities among older populations, thereby improving overall health, mobility, and quality of life as they age.
Dr. Hayes further stated, “Exercise knows no age limit, so it’s important to move more to enhance longevity and health. Aim for at least 150 minutes of activity each week, incorporate strength training twice weekly, and most importantly, select exercises you genuinely enjoy. Enjoyment increases the likelihood of commitment.”
The research team also included Dr. John Fernandes from Cardiff Metropolitan University, Dr. Laura Wilson from the London Sport Institute at Middlesex University, Ms. Amelia Dingley from Brunel University, Mr. Andrew Hearn from Hartpury University, Dr. Kelsie Johnson and Professor Craig Twist from Liverpool John Moores University, and Dr. Kirsty Hicks from Washington Spirit professional soccer team/Northumbria University.
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