Scientists have reported a decrease in physical abilities before the age of 40

Physical endurance may begin to decline before the age of 40, but this does not mean that you lose the ability to improve your form. A Swedish study spanning 47 years has shown that different physical qualities reach their maximum at different ages, and the transition to a more active lifestyle is associated with better results in adulthood. Why 35 years old cannot be considered the universal limit of aging and what helps to preserve physical abilities — in the material of Izvestia.

The observation is almost half a century long

The participants were not examined every year: different tests were performed at certain age periods, and the overall trajectory was estimated using statistical models. Therefore, the age of maximum results found is the calculated characteristic of the group, and not the day when each person began to deteriorate.

The authors studied several physical qualities. Aerobic fitness reflects the body's ability to provide oxygen. Muscular endurance shows the ability to repeat an effort, and muscular power shows the ability to quickly perform a forceful movement.

These characteristics are related, but not interchangeable. Good tolerance for prolonged exercise does not automatically mean high jumping ability, and strong muscles alone do not guarantee great aerobic endurance.

Why doesn't the body have a single peak at 35?

In the popular presentation of the results, 35 years became the main guideline. The estimated maximum aerobic capacity and muscular endurance occurred at the age of 26 to 36 years, depending on the indicator and gender. At the same time, the result of the jumping test used to assess muscle power reached its peak earlier: at about 27 years of age for men and at 19 years of age for women.

The study did not establish that all physical abilities simultaneously begin to deteriorate after the age of 35. Even in the same group, different qualities changed along different trajectories.

It is also important how they were measured. Repetitions of the bench press were used to assess muscle endurance, and a vertical jump was used to assess leg power. These are specific tests, not a universal assessment of all possible strength and athletic performance.

For example, the number of repetitions with a given weight characterizes the ability to perform repetitive work, but is not equal to the maximum weight that a person is able to lift once. Therefore, the phrase "at the age of 35, the body begins to lose strength" simplifies the conclusions.

A more accurate result is that a decrease in a number of measurable physical abilities has been detected for up to 40 years. Its onset may precede noticeable limitations in daily life for many years.

Scientists have studied the role of strength training for the body

How the results changed by the age of 63

After reaching the maximum, the indicators decreased gradually on average. At the beginning, the changes were relatively small, and with age, the rate of deterioration increased. By the age of 63, the decrease relative to the calculated peak ranged from 30 to 48%, depending on the test. These figures do not mean that the participants have lost such a share of health or independence. They relate to the results of specific measurements of physical performance.

The difference is fundamental: a decrease in jump height by a certain percentage cannot be translated into the same percentage of loss of ability to walk, work, or serve oneself. The study describes changes in functional indicators, rather than a single scale of human aging.

The overall age dynamics was similar in men and women. At the same time, the same direction of change does not mean the same initial results or a complete coincidence of the age of maximum achievement.

It is also of practical importance from which level the decline begins. Two people may show less high results with age than before, but retain completely different capabilities. Therefore, the very fact of a deviation from the personal maximum does not mean a bad physical condition.

Why does exercise retain its meaning after the age peak

Participants who were active as teenagers maintained higher rates on average in the future. But the benefits were also found in those who became more active in adulthood.

According to the Karolinska Institute, such a transition is associated with an improvement in physical abilities by about 5-10%. This is not a promise of the same increase for everyone: the results depended on which indicator was evaluated.

There is no contradiction between the age-related decline in averages and the possibility of individual progress. The age trajectory describes the general pattern in the group. The training effect reflects the changes associated with the load and adaptation of a particular person.

For example, a person who has previously barely engaged in physical activity may improve fitness after 40 or 50 years. This does not negate the age-related changes, but it shows that his current capabilities are not determined by age alone.

The study itself was observational. Participants were not randomly assigned to decades of training and inactivity. Therefore, it reveals the relationship between activity and results, but does not allow us to promise a certain effect from a particular program.

In addition, information about activity was collected using simple questions. The work does not specify which type of sport, how many activities and what intensity ensure optimal results for each age.

Scientists have pointed out the benefits of strength training for muscle health

What happens to muscles as they age

The authors consider several possible biological explanations for the decrease in working capacity. Among them are changes in the energy metabolism of cells, the neuromuscular system, and tissue renewal processes. One of the directions is related to mitochondria, cellular structures involved in energy production. Changing how they work can affect the ability of muscles to provide sustained effort.

Other processes affect the transmission of signals from nerves to muscles, the condition of muscle fibers, and the response of tissues to stress. As you age, these changes can be combined with loss of muscle mass and impaired recovery. However, the Swedish observation does not prove that a specific mechanism "turns on" strictly at the age of 35. It shows the trajectory of the physical results, while explaining its causes requires additional research.

It is also necessary to distinguish between a decrease in performance compared to youth and sarcopenia, a condition associated with a decrease in muscle strength and mass. The age-related change in the test parameters alone does not establish such a diagnosis. Therefore, the results of the work are important primarily for understanding the long-term process: functional changes can begin long before they become clinically significant.

What really follows from 47 years of observations

The main conclusion of the study is not limited to finding the age after which everyone's physical abilities inevitably deteriorate in the same way. Different qualities reach their peak at different times, and further results are associated, among other things, with physical activity.

Therefore, the age limit should not be perceived as the last opportunity to start classes. For a previously inactive person, getting fit and maintaining daily opportunities can be significant tasks at any adult age.

The World Health Organization classifies physical activity not only as sports, but also as walking, cycling, household and other energy-consuming activities. Her recommendations emphasize the benefits of activity over lack of it, the importance of strengthening muscles and reducing sedentary time.

At the same time, the Swedish work does not establish an individual training plan and does not accurately predict the condition of a particular person in a few decades. It shows a more general principle: physical abilities change long before old age, and an active lifestyle remains important even after reaching their calculated peak.