Modified and translated by CFJA
70’s is the time to foster physical strength for 100 years of life
In Canada the average life expectancy for women (2020) is 83.9 years with the average life expectancy for men being 79.7 years.
A study conducted at Stanford University in the US (2019) tells us that plasma proteins in the blood are associated with aging, with major 3 peaks at ages 34, 60, and 78.
With 100% of muscle mass in your 20’s, muscle mass in your 70’s is
- 87% in upper limb flexor muscles
- 60% in thigh extensor muscles
Simply, this means that while the ability to hold an object does not decline that much (about 13% decline), the speed at which one can walk will slow down by about 40%. Respiratory function can also be greatly reduced. While many women feel healthy, men seem to be divided into two groups. Those who are as healthy as those in their 60’s and those whose strength declines so rapidly that daily life becomes difficult. This article will focus on those who are not in good health. For men in particular, the way they spend their 70’s can be said to be a turning point in their physical strength that will affect the rest of their lives.
The nine years between the ages of 70 and 78 are the turning point when physical strength declines!
Physical strength (muscle strength) peaks at age 20 and declines year by year. Men typically have more muscle mass than women, so when they reach their 70’s, they notice their physical strength decline to a greater extent than women, and many men are acutely aware of the decline in muscle strength. In particular, muscle strength in the thighs declines, making it more difficult to get up and move around.
In Eastern thought, the one cycle of life is considered to be nine years. It is an important thought to prevent the decline of physical strength from the age of 70.
According to the data from FY2021 in the Physical Fitness and Athletic Ability Survey conducted periodically by the Japan Sports Agency of the Ministry of Education, Culture, Sports, Science and Technology, those who answered “I cannot run” were as follows.
- 65-69 years old 4.95 %
- 70-74 years old: 7.11 %
- 75-79 years old 8.24 %
- 65-69 years old 4.58 %
- 70-74 years old 8.37 %.
- 75-79 year olds 10.77 %
The ratio increases with each generation. In addition, when looking at the open-eye, one-leg stand, those who answered “not possible” are as follows.
- 65-69 years old 1.25 %
- 70-74 years old 3.35 %
- 75-79 years old 7.49 %
- 65-69 years old 2.76 %
- 70-74 years old 4.57 %
- 75-79 years old 7.58 %
Both of these pieces of data indicate muscle weakness in the lower limbs. It can be said that the percentage of people who experience significant muscle weakness is from their late 60’s to their 70’s. To prevent muscle weakness in the lower limbs, daily muscle exercise such as walking and squatting is very effective. It is also necessary to exercise enough to sweat well several times a week to maintain the cardiovascular system. However, those are the ages when it is difficult to exercise for long periods of time.
We believe that the following minimum amount of exercise is necessary after the age of 60, when muscle strength declines.
- Early 60’s; 2 days a week, 1 hour to 1.5 hours
- Late 60’s; 3 days a week, 50 minutes to 1 hour
- Early 70’s; 4 days a week, 40 min
- Late 70’s; 5 days a week, 30 min
Many people in their 60’s are still working, but if they are more conscious of exercising than those in their 40’s and 50’s and start preparing for it in their early 60’s, it will not be so difficult for them to stay healthy in their 70’s.