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A major factor directly correlated with all-cause mortality and poor quality of life in your elderly years is the loss of your type 2 muscle fibers. Type 2 muscle fibers are designed for power, explosiveness, speed, and agility. You may be wondering, "I'm not an athlete, so why do I need to maintain these sport-specific abilities?" They are important because type 2 fibers are involved in: Fall prevention. They allow our bodies to react quickly to readjust our posture to avoid falling or to fall in a better position. Providing balance in standing positions and dynamic movements. Allowing us to move quickly without the risk of injury. Being primarily utilized when we jump, sprint, and side step. Assisting in activities such as going up and down stairs, picking up grandchildren, climbing ladders, engaging in strenuous activities like hiking, throwing a ball, lifting ourselves in and out of the bath, and getting up from the floor or a chair. You might be asking, when is the best time to focus on maintaining your type 2 muscle fibers? A program involving strength training a minimum of twice weekly with gradual progression goals starting from your 30s will set you up for a long and healthy life. The good news is you are never too old to improve your type two muscle fibers. It may become more challenging, but with the right stimulus, you can improve your type two muscle fibers safely with minimal soreness. It takes patience and consistency, with the long-term goal broken up to fit into your lifestyle. Here are some things you can do now to maintain your type two muscles fibers: Ensure you're consuming enough protein for your weight. If you're unsure, consult your local dietitian. This helps in maintaining your muscle mass as you age. Optimize supplement intake for the synthesis and recovery of muscle fibers. Research has shown this to be highly beneficial. Creatine supplementation has been shown to be helpful, but always check supplement safety with your family doctor. Shift the focus from weight loss to maintaining muscle mass and strength as you age. Losing weight too quickly can result in muscle mass loss, which is not ideal for aging well. Sit as little as possible. Standing desks can be helpful, but the idea is to change positions regularly. Utilize stairs and walk whenever possible. Incorporate "exercise snacks" into your routine. For example, every hour, do 1 minute of star jumps or some movement to activate your fast-twitch muscle fibers. Don't stop playing. Notice how children effortlessly engage in movements like hopping, skipping, rolling on the grass, and jumping. These playful activities are beneficial. Get evaluated by your local biokineticist or exercise specialist who can provide appropriate exercises to improve your type two muscle fibers safely and prevent injury. In summary, keep moving, keep lifting, occasionally increase the pace, and engage in bounding movements (skipping or jumping), ball slams, and agility drills to stay active and pain-free in your elderly years. For more information on optimizing your strength as you age, get in touch with us for an evaluation and an individualized program. Keep an eye on this space for more informative and educational content. If you found this information relevant and helpful, please consider liking it. Your support helps us continue to provide valuable resources for your health and well-being. Thank you!