Cardio is not enough: Scientists reveal the muscle-building secret to healthy longevity

Time of India

2 days ago

The Protein Fountain of Youth
Strength Training Doesn't Mean Bodybuilding
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A Commitment to Future Vitality
Many entrepreneurs over 60 pride themselves on staying active—jogging in the mornings, cycling on weekends, or squeezing in tennis between meetings. But recent research reveals that aerobic activity alone might not be enough to keep you mentally and physically sharp in your later years. If your goal is to preserve your energy, focus, and health well into your 70s and 80s, it's time to look beyond cardio and embrace strength training.According to a report from Inc., a new study by the Korea Research Institute of Bioscience and Biotechnology, strength training offers unique anti-aging benefits that aerobic workouts cannot replicate in older adults. The research, highlighted by former ultra-endurance athlete and science writer Christopher Bergland in Psychology Today, found that strength training is critical for stimulating the body's production of a protein called cardiotrophin-like cytokine factor 1, or CLCF1. This protein, released by skeletal muscles during strength exercises, is essential for building muscle, preserving bone density, and extending longevity.Here's the catch: while both cardio and strength training produce this magical protein in younger adults, the same isn't true for those in their later decades. The study found that in people aged 78 to 84, only strength training—not aerobic workouts—stimulated significant CLCF1 release. After a 12-week routine of thrice-weekly strength sessions, participants showed meaningful increases in CLCF1 levels. This suggests that lifting weights or doing resistance exercises may be a key factor in staving off the physical decline associated with aging.This insight challenges long-held beliefs that any kind of movement is enough. While aerobic fitness is undeniably important, older adults—especially solopreneurs and professionals striving to stay mentally agile and physically capable—might want to rethink their workout priorities.What's especially encouraging is that strength training doesn't have to be strenuous or time-consuming. Bergland notes that basic bodyweight squats, resistance bands, or light dumbbell routines done consistently can activate CLCF1's benefits. You don't even need a gym membership. What's crucial is not intensity, but regularity. These exercises, done with commitment and proper form, could serve as a powerful antidote to the wear-and-tear of aging.This is particularly good news for busy entrepreneurs and executives, who often see fitness as yet another task competing for their precious time. But when framed as a long-term investment into one's healthspan and professional productivity, carving out time for strength training becomes less of a chore and more of a strategic decision.The Korean researchers emphasized the importance of consistency. Sporadic workouts won't do the trick. Like most worthwhile ventures—building a business, writing a book, or mastering a new skill—reaping the benefits of strength training requires a sustained, intentional effort. It's not about overnight transformation but long-term resilience.So if you're in your 60s or beyond and want to not only extend your years but enhance the quality of them, start lifting—lightly, regularly, and with purpose. Consider strength training not as a fitness fad, but as a foundational tool for entrepreneurial longevity. Because in the end, your body is the most important company you'll ever manage.