The most recent issue of Idea Fitness Journal presented a summary of recent research results regarding the efficacy of testosterone therapy in promoting health benefits–especially cardiovascular–in older men. The article reports on studies from the University of Western Australia in Perth.
Many of us know that there has been a boom in sales of testosterone products for older men; they make all kinds of promises. Some are over-the-counter creams, while others are prescriptions available only through a physician.
The study at UWA looked at whether circuit training (a workout technique using different exercises in rotation with minimal rest, often with different pieces of equipment) had the same, less, or greater effect on men’s health than these products. The test followed 78 men aged 50-70 who had no history of CV disease, larger-than-normal waist circumference, and low-to-normal T-levels. Four groups were compared: T-therapy with exercise and without; placebo with exercise and without. Results showed that exercise increased testosterone levels, and that creams added even more. Most importantly, cardiovascular health improved more in those who exercised regardless of whether they had T-therapy. One of the investigators, Daniel J. Green, PhD., noted that while T-therapy seemed to increase muscle mass in legs, there seemed to be no benefit in arterial health and function.
A couple of take-aways for older men: 1. There is not magic pill (or cream) for better health; exercise, proper diet, and rest are still key. 2. The focus in older adults should be less on building muscle mass (although it is certainly desirable to maintain what is there), and more on maintaining and improving CV health if one wishes to avoid the maladies such as heart attacks and stroke.
What this study adds to what we already know is that there is no such thing as “too much of a good thing” when it comes to exercise and cardiovascular health. The more we exercise the more health benefit there is. Of course, this is not to say that too much exercise or doing it incorrectly will not adversely affect other systems in the body. The research was conducted with over 90,000 participants and showed that the more exercise a person did, the less likely they were to be diagnosed with cardiovascular disease; the less they exercised, the more likely disease would present itself.
This information is particular important since we know that many of us are not exercising as much since the pandemic arrived. Gyms are closed or operating with limitations. Many of us don’t feel comfortable going to the gym even if it is open. Since many of us are working from home, we don’t have as much walking around the office. As a rabbi, I used to do regular hospital visits to sick congregants; depending on the hospital, it was possible to walk a mile from my car to the hospital to the patient’s room and back. That does not happen any more. There are many examples of the ways in which our staying at home has lessened our physical activity.
This is an important message. We need to find ways to make up for that lost activity. There are many good options: going for a brisk walk or bike ride (if the weather permits), getting on a treadmill or other piece of equipment at home, joining an on-line exercise class, etc. The more we do this, the more benefit we receive.
And now for a shameless plug: I teach an on-line class 3 times each week at 1-2 pm EST on Mondays, Tuesdays, and Thursdays. It is fun, easy to join, accessible to nearly all levels of fitness, and affordable. For more info, go to: http://www.athomeseniorfitness.net. Not only will you thank me, your heart will too!