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Women aged 48 to 92 with good blood vitamin C levels were stronger than women with low levels, with a firmer grip for their height, faster walking and quicker rises from a chair.

Vitamin C helps build collagen and protects muscle from oxidative damage, and earlier work in the same English population pointed to a link with muscle. In more than 13,000 men and women aged 42 to 82 from the EPIC-Norfolk study, people with enough vitamin C in their blood carried a little more of their body weight as muscle than people with too little, a small edge in men and roughly twice that edge in women.

That study looked at muscle size. The same research group has now looked at how well people actually move. They analysed more than 5,000 adults aged 48 to 92 from EPIC-Norfolk, measured vitamin C in their blood, and grouped them as low, in between or good. They then tested grip strength, walking speed and how long it took to stand up from a chair five times in a row, taking lifestyle, health and diet into account.

1. Women with good vitamin C levels walked noticeably faster than women with low levels, covering about 22 extra feet for every minute of walking, which is roughly the length of a living room.

2. Women with good levels also got up and down from a chair five times about a full second quicker, and had a stronger grip for their height.

3. Men showed a smaller version of the same pattern, covering about 10 extra feet per minute of walking and finishing the five chair stands a little under a second quicker.

Taken together, the evidence points toward low vitamin C as a marker worth avoiding in later life. Blood levels showed a clearer link than food diaries did, especially in men, where diet records alone showed nothing. Fruit and vegetables remain the main way most people keep their levels up.

The study took one snapshot in time, so it cannot show whether low vitamin C came before slower movement or the other way around. People with good vitamin C levels may also have other healthy habits. It measured blood levels, not the effect of taking supplements, and the authors call for longer studies and trials.

References
Scott J et al., Calcified Tissue International, 2026
Lewis LN et al., Journal of Nutrition, 2020

Getting 30 minutes of exercise isn't everything, time of day also plays a factor. Timing of resistance and cardiometabolic outcomes in adults with : a secondary analysis (Jason Thomas et al. ):

https://ow.ly/bAMq5100eGt

The amount of movement required to blunt a glucose spike is far smaller than almost anyone assumes.

Contracting muscle takes up glucose without insulin. The transporter responsible, GLUT4, moves to the muscle cell surface in response to two separate signals, and contraction is one of them. That is why movement lowers blood sugar in people whose insulin signalling works poorly, and why the effect appears within minutes rather than requiring any training adaptation.

A 2026 trial tested how small the dose could go. Thirty adults completed two evening sessions after a 75 gram glucose drink, one seated and one with a single minute of stair stepping at a self selected pace. Participants rated the effort 1.9 out of 10, which is barely above sitting. The rise in blood glucose from baseline to 60 minutes was 2.5 millimoles per litre after the stairs against 4.3 after sitting, a difference of about 42 percent. Total glucose exposure over the session was lower as well. The evening was chosen deliberately, because the same carbohydrate load raises blood glucose more at night than in the morning.

One minute sits right at the edge of what works, and it does not work everywhere. The same research group ran the identical comparison in the morning with 1, 3 and 10 minute bouts. Three minutes and ten minutes lowered glucose. One minute did not, and the result was nowhere near significant. Then they ran it again after a real mixed meal of 650 calories rather than a glucose drink, and one minute did work, lowering glucose by 14 milligrams per decilitre. So the honest reading is that one minute is enough after a normal meal and enough in the evening, but not reliably enough after a morning glucose challenge. Three minutes worked in every version. If you want a duration that is robust across conditions, it is three, not one.

Timing turns out to matter more than duration. A 2023 meta analysis of eight crossover trials in 116 people, about 40 percent of whom had type 2 diabetes, compared exercising before a meal, after a meal, and not at all. Exercising after the meal beat exercising before it and beat doing nothing. Exercising before the meal was statistically indistinguishable from doing nothing at all. The analysis also found that the gap between finishing the meal and starting to move independently predicted the size of the benefit, with shorter gaps producing larger effects. A short walk taken immediately outperforms a longer one taken an hour later.

What this changes: not whether you exercise, but what you do in the ten minutes after you finish eating. Sitting down is the default and, for some people, it is the worst option available. Stairs if you have them, a walk if you do not, and starting sooner matters more than going longer.

Morales et al., Exp Physiol 2026;111(6):2956 · PMID 39705060
Moore et al., J Exerc Sci Fit 2024 · PMID 38572086
Kressler et al., Nutr Metab Cardiovasc Dis 2022 · PMID 34896000
Engeroff et al., Sports Med 2023 · PMID 36715875

Para que te puedan crecer los glúteos es importante que tomes en cuenta el movimiento que estas realizando, es decir, extensión o abducción, dependiendo de este movimiento tendrás el crecimiento de glúteo mayor o glúteo medio y menor, es por esto que la selección de tus ejercicios serán importantes para que te puedan crecer los glúteos, solo hace falta paciencia y que lleves la alimentación adecuada.

"HExt produjo una mayor hipertrofia general del glúteo mayor con un patrón predominantemente distal y sin un aumento significativo de GMed + GMin, mientras que HAbd provocó un patrón de crecimiento del glúteo mayor predominantemente proximal y un pequeño efecto de GMed + GMin, lo que proporciona la primera indicación directa de que la variación de los ejercicios puede modular la hipertrofia glútea regional."

Ahora ¿que ejercicios tienes que hacer? Pues esto lo veremos en los talleres de glúteo 31 de octubre presencial en Yurecuaro y 1 de noviembre presencial o en linea en Guadalajara, no los dejes pasar y construye tus glúteos.

ℹ️ Un reciente estudio acaba de descubrir que un fármaco utilizado para el tratamiento de la artritis podría ser útil para el tratamiento de un tipo de alopecia. En ensayos clínicos, se demostró que cuenta con una alta eficacia. Por lo que los científicos buscan que pueda ser parte de las opciones terapéuticas frente a la alopecia areata.

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