×
Newsmax TV & Webwww.newsmax.comFREE - In Google Play
VIEW
×
Newsmax TV & Webwww.newsmax.comFREE - On the App Store
VIEW
Dr. Mike Roizen
Dr. Mike Roizen is chief medical officer at the Cleveland Clinic Wellness Institute, an award-winning author, and has been the doctor to eight Nobel Prize winners and more than 100 Fortune 500 CEOs.

Dr. Mike Roizen

Tags: aging | muscle | walking | dr. roizen

Walking Can Build Muscle for Seniors

Michael Roizen, M.D. By Wednesday, 25 May 2022 12:07 PM EDT Current | Bio | Archive

In the 1975 movie "Pumping Iron," Arnold Schwarzenegger declared, "Milk is for babies." Although he actually did use dairy in his regimen when he was young (he’s 80% vegan now), he was right on about milk, according to a study in the Journal of Nutrition.

When researchers looked at the muscle-building benefits of whole milk versus skim milk (7.6 grams protein vs. 7 grams protein in 8 ounces, respectively) for women around age 69, they found that neither helped increase protein synthesis in muscles.

However, they stumbled upon evidence that walking did. 

The researchers started with the assumption that drinking milk twice a day would boost muscle protein synthesis and beef up muscle strength that tends to fade with age. But they ended up admitting that neither whole nor skim helped protect or build muscle.

By contrast, they found that when participants' daily walking habit was increased by 150%, that revved up protein synthesis in muscles and conveyed strength-building benefits.

If you're getting only 2,500 steps most days, increasing to around 6,200 daily will help fight age-related (and sedentary-related) loss of muscle. And when that becomes your daily bottom line, boosting that another 150% will get you up over 9,000 steps.

And for maximum muscle protection, do strength training two to three times weekly. I favor exercises that use your own body weight, such as squats, planks, and jumping jacks.

Then no matter how weak you may have been when you started your new walking/training routine, you'll be able to declare: "I'll be back!"

© King Features Syndicate


DrRoizen
Researchers found that when study participants' daily walking habit was increased by 150%, that revved up protein synthesis in muscles and conveyed strength-building benefits.
aging, muscle, walking, dr. roizen
254
2022-07-25
Wednesday, 25 May 2022 12:07 PM
Newsmax Media, Inc.

Sign up for Newsmax’s Daily Newsletter

Receive breaking news and original analysis - sent right to your inbox.

(Optional for Local News)
Privacy: We never share your email address.
Join the Newsmax Community
Read and Post Comments
Please review Community Guidelines before posting a comment.
 
Find Your Condition
Get Newsmax Text Alerts
TOP

The information presented on this website is not intended as specific medical advice and is not a substitute for professional medical treatment or diagnosis. Read Newsmax Terms and Conditions of Service.

Newsmax, Moneynews, Newsmax Health, and Independent. American. are registered trademarks of Newsmax Media, Inc. Newsmax TV, and Newsmax World are trademarks of Newsmax Media, Inc.

NEWSMAX.COM
© Newsmax Media, Inc.
All Rights Reserved
NEWSMAX.COM
© Newsmax Media, Inc.
All Rights Reserved