Surgeon-Approved: Over 75? This Simple Exercise Works Better Than Walking | Dr. Ryan Mitchell скачать в хорошем качестве

Surgeon-Approved: Over 75? This Simple Exercise Works Better Than Walking | Dr. Ryan Mitchell

Walking every day but still losing strength? Here's what doctors aren't telling you. After 75, walking alone won't protect what matters most—your muscle power. While walking maintains cardiovascular health, it does nothing to stop the 3.5% annual decline in muscle power that determines whether you stay independent or become dependent on others. This video reveals the surgeon-approved exercise that rebuilds functional strength better than walking: the sit-to-stand movement. This simple exercise targets the exact muscle groups (quadriceps, glutes, core) that prevent falls, maintain independence, and extend lifespan. What you'll learn: ✅ Why muscle power declines twice as fast as muscle strength after 75 ✅ The science behind eccentric training and muscle protein synthesis ✅ How sit-to-stand prevents sarcopenia (age-related muscle loss) ✅ A 12-week progression protocol anyone can follow ✅ Why Blue Zone centenarians stay strong into their 90s ✅ Fall prevention strategies backed by research The facts are clear: Sarcopenia affects 10-50% of older adults and increases mortality risk by 3.6 times. But resistance training—specifically the sit-to-stand movement—can reverse this decline at any age. Studies show older adults doing eccentric resistance training see massive strength gains and functional improvements within weeks. You don't need a gym. You don't need expensive equipment. Just a chair and 15 minutes, three times per week. This isn't about becoming a bodybuilder. It's about maintaining the strength to live independently, prevent falls, and move through life with confidence and dignity. Your body is still responsive. It's still adaptive. It just needs the right stimulus. 💬 Have you tried sit-to-stand exercises? Share your experience in the comments! 👍 Like this video if it changed how you think about exercise after 75 🔔 Subscribe for more science-backed longevity strategies SOURCES & REFERENCES Research & Scientific Sources Referenced in Script: • Sarcopenia Research & Statistics: National Center for Biotechnology Information (NCBI/PMC): https://pmc.ncbi.nlm.nih.gov/articles... Cleveland Clinic - Sarcopenia Overview: https://my.clevelandclinic.org/health... • Resistance Training & Eccentric Exercise Studies: ScienceDirect - Eccentric vs Traditional Resistance Training: https://www.sciencedirect.com/science... Nature Scientific Reports - Eccentric Training Effects: https://www.nature.com/articles/s4159... NCBI - Eccentric Exercise in Older Adults: https://pmc.ncbi.nlm.nih.gov/articles... • Sit-to-Stand Exercise Research: ResearchGate - Functional Sit-to-Stands Study: https://www.researchgate.net/publicat... Hinge Health - Leg Strengthening for Seniors: https://www.hingehealth.com/resources... • Fall Prevention Research: NCBI/PMC - Exercise Interventions for Fall Prevention: https://pmc.ncbi.nlm.nih.gov/articles... Hopkins Medicine - Fall Prevention Exercises: https://www.hopkinsmedicine.org/healt... • Blue Zones & Longevity Research: NCBI/PMC - Blue Zones Lessons from Longest Lived: https://pmc.ncbi.nlm.nih.gov/articles... Springer - Blue Zones Centenarian Physical Activity: https://link.springer.com/article/10.... • Mitochondrial Health & Aging: University of Chicago News - Nobel Laureate Venki Ramakrishnan on Aging: https://news.uchicago.edu/why-we-die-... NCBI - Exercise and Mitochondrial Function: https://pubmed.ncbi.nlm.nih.gov/35961... • Muscle Loss Statistics: Thomas Health Blog - Walking Won't Save Your Muscles: https://thomashealthblog.com/?p=21286 Tufts University Research - Muscle Loss in Older Adults: https://now.tufts.edu/2021/02/09/musc...