Strong Elderly

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Strong Elderly STRONG ELDERLY
🧠 Simple, practical & science based
👵🏻 Strength & nutrition advice
🏋🏽?

Resistance training program for elderly 👵🏼👴🏼In order to get stronger and robust the elderly has to workout effectively ...
06/04/2022

Resistance training program for elderly 👵🏼👴🏼

In order to get stronger and robust the elderly has to workout effectively and get stronger as time goes by!🤩

👨🏻‍🌾Nutrient dense food & meals❤️Maintain a healthy & strong body by eating enough food🧠 Cognitive health💪🏻 Maintenance ...
30/03/2022

👨🏻‍🌾Nutrient dense food & meals

❤️Maintain a healthy & strong body by eating enough food

🧠 Cognitive health
💪🏻 Maintenance of muscle function
🦴 Strong bones
❤️ healthy body composition
🫂 Social interactions

👵🏻🍰 And no, no need to exclude cake

Regular physical activity, such as walking, cycling, wheeling, doing sports or active recreation, provides significant b...
02/02/2022

Regular physical activity, such as walking, cycling, wheeling, doing sports or active recreation, provides significant benefits for health. Some physical activity is better than doing none. By becoming more active throughout the day in relatively simple ways, people can easily achieve the recommended activity levels.

Physical inactivity is one of the leading risk factors for noncommunicable diseases mortality. People who are insufficiently active have a 20% to 30% increased risk of death compared to people who are sufficiently active.

- WHO (2022)

As you grow older, your muscle becomes a bit more stubborn in terms of initiating the muscle-building process.Leucine is...
12/01/2022

As you grow older, your muscle becomes a bit more stubborn in terms of initiating the muscle-building process.

Leucine is an amino acid that is important for starting this process.

Aging muscle is less sensitive to lower doses of leucine, but this could be rescued by a high protein meal that contains a bigger content of leucine. (1)

High doses (10–15g) of EAAs stimulate muscle protein synthesis to a similar extent as the young. (2)

There is also evidence that one adequate protein dose is better than 4 smaller doses of protein. (3)

Protein is not only important for muscle retention, but it also has other health effects as protein can aid in better immune function, bone quality, improve wound healing and help with healthy weight management.

Protein is not only for bodybuilders. In fact, elderly should probably eat more like bodybuilders to maintain a healthy living.

Physical activity guidelines for elderly 👵🏼👴🏼First of 2 posts about physical activity recommendations 🤓
24/11/2021

Physical activity guidelines for elderly 👵🏼👴🏼

First of 2 posts about physical activity recommendations 🤓

👨🏻‍ 👵🏻Strength training for the elderlyAge-related loss of muscle mass and strength can have a major impact on the daily...
03/11/2021

👨🏻‍ 👵🏻Strength training for the elderly

Age-related loss of muscle mass and strength can have a major impact on the daily function, confidence, quality of life, and mortality of the individual

🧠 Through physical activity, training, and nutrition we can slow down this rapid decline and add more quality years for the individual and the family around

💪🏻 Strength training has a well-documented effect on the health spectrum, and this applies not only to younger people but also to older people. Elderly defined as >65 years

🔥 In a new systematic review of the literature by Grgic et al.2020, it was concluded that strength training also has a good effect on strength and muscle mass in terms of «very Elderly», ie older > 75 years

👍This makes strength training a solid investment in one's health even when one is relatively old

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