Journal Strength and Conditioning Research. 29: 3245-3252, 2015: A randomized, control study of similar demographics found that cold applications immediately after exercise or 24 hours later was superior to heat in reducing pain, although both reduce pain. Cold and heat both prevent muscle damage; however, to prevent muscle damage and preserve muscle strength after strenuous exercise, immediate heat application is best.
Journal of American Geriatrics Society 63: 2052-2060, 2015: A secondary analysis of a randomized controlled trial conducted by Canadian researchers on women 65-75 years old showed that resistance training twice a week decreased the loss of brain white matter. Exercise is good for the brain.