The good news is that muscle mass can increase at any age in response to exercise. In an important study of weight lifting and older adults conducted with 100 male and female residents of a nursing home in Boston (age range: 72 to 98 years of age; average age 87), subjects lifted weights with their legs three times a week for 10 weeks. At the end of the study, there was an increase in thigh mass of 2.7%, walking speed increased 12%, and leg strength increased a whopping 113%! In a similar study of adults 65-79 years old, subjects who lifted weights three times a week for three months increased their walking endurance by 38% (from 25 minutes to 34 minutes) without appreciable increases in mass. Ida Weiss, a 91-year-old participant in the Boston study, had the following to say after the study, "It's very beneficial for me. Things that I couldn't do when I came here, I can do now. I didn't think that I was going to live anymore, but I feel different now."


Remember, you are never too old to start exercising, and strength training in particular only becomes more important with age. My mom is an excellent example of this. She didn't take up strength training until the age of 74! Now, several years later, she's a testament to the fact that you can gain significant improvements in strength, range of motion, balance, bone density, and mental clarity, even if you get a late start.
Research suggests that as many as 14% of males and 18% of females over age 55 are depressed. It has been documented, in younger adults, that exercise can alleviate symptoms of depression and even compete with the effects of antidepressant medication or psychotherapy in terms of effectiveness. Unfortunately, there is very little research on the effects of exercise on depression in older adults. What is fair to say is that exercise has a mood-elevating effect in most adults, whatever their age, even if it's not the cure for depression in the elderly. Talk to most anyone who exercises, no matter what their age, and they will report what used to be called a "feel-good" phenomenon after exercise. Whether it's from getting the heart beating or the blood pumping, from invigorating brain cells, or simply getting out in the fresh air, a good dose of exercise typically improves mood, and so is recommended for virtually everyone.
Stability is the newest class designed to help you become stronger and improve balance. The movements taught in class focus on specific exercises to improve strength and power around the ankle, knee and hip joints, while improving your reaction time. This class is designed for fall prevention and is suitable for nearly every fitness level. It can be adapted depending on the skill of individual participants. A chair may be used for balance and support....
Learn how to prep, brew, ferment, and bottle your own beer. Homebrewing is an art form, but don't let that scare you. It's not as difficult as you may think. Purchase an at-home starter kit to point you in the right direction or sign up for a workshop. Once you're confident in your technique, start experimenting with different flavors. For honest reviews let your friends do the taste-testing.
On any matter relating to your health or well-being, please check with an appropriate health professional. No statement herein is to be construed as a diagnosis, treatment, preventative, or cure for any disease, disorder or abnormal physical state. The statements herein have not been evaluated by the Foods and Drugs Administration or Health Canada. Dr. Marchione and the doctors on the Bel Marra Health Editorial Team are compensated by Bel Marra Health for their work in creating content, consulting along with formulating and endorsing products.
Look into investing in one of your favorite local companies. Locally owned businesses help to improve the economy more than global companies and often times sustained tourism, entrepreneurship, social equality, and political participation. Find more information on why you should invest locally here. You can also join a business club like SCORE to help make connections in your community.

If you love taking care of others consider becoming a nanny or pet sitter! Care.com is a great site that allows you to create a profile, apply to job listings, communicate with potential families, and even receive pay...all without leaving the site. Basic profile functions are free, but for a low monthly payment you can upgrade your account and better market your skills.
Get ready to move through a complete series of seated and standing yoga poses. Chair support is offered so you can perform a variety of seated and standing postures designed to increase flexibility, balance and range of movement. Restorative breathing exercises and final relaxation will promote stress reduction and mental clarity. This class is suitable for nearly every fitness level....
Look into investing in one of your favorite local companies. Locally owned businesses help to improve the economy more than global companies and often times sustained tourism, entrepreneurship, social equality, and political participation. Find more information on why you should invest locally here. You can also join a business club like SCORE to help make connections in your community.

Strength training differs from cardiovascular training. One involves aerobic training, whereas, the other involves working and strengthening your muscles. According to Wikipedia, strength training is “…a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles.”

Resistance exercise (weight lifting, calisthenics): To promote and maintain health and physical independence, older adults will benefit from performing activities that maintain or increase muscular strength and endurance for a minimum of two days each week. It is recommended that eight to 10 exercises be performed on two or more nonconsecutive days per week using the major muscle groups.

Exercise benefits much more than just the body — you can also improve your mental and emotional health by maintaining an active life. And if you have fun while you’re being active, chances are you’ll want to continue participating in that activity. Join a walking group so you can exercise and socialize at the same time, listen to music while you garden or work outside, call a friend and take a water aerobics class together, or join an organized club or sport. Stay active, stay involved, and you’ll stay healthy!
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Research has found that bone mass can be increased in older women by physical activity. To determine whether physical activity can actually reduce the risk for broken hips, a large multicenter study was done. Nearly 10,000 women over 65 years of age were evaluated. The results of this important prospective (forward looking) study appeared in the July 15,1998 issue of the Annals of Internal Medicine.
You guessed it. It decreases. The good news is that some studies, but not all, show improvements in flexibility when individuals engage in exercise programs that involve stretching exercises. Unfortunately, the studies on flexibility in the aging population aren't as complete as they are for studies of strength and endurance, but the studies do suggest that significant improvements in the range of motion of various joints (neck, shoulder, elbow, wrist, hip, knee, and ankle) can occur when stretching exercises are prescribed. It's just that it isn't clear how much flexibility training older adults should do to maintain good range of motion and joint function.
Learn how to prep, brew, ferment, and bottle your own beer. Homebrewing is an art form, but don't let that scare you. It's not as difficult as you may think. Purchase an at-home starter kit to point you in the right direction or sign up for a workshop. Once you're confident in your technique, start experimenting with different flavors. For honest reviews let your friends do the taste-testing.
Remember, you are never too old to start exercising, and strength training in particular only becomes more important with age. My mom is an excellent example of this. She didn't take up strength training until the age of 74! Now, several years later, she's a testament to the fact that you can gain significant improvements in strength, range of motion, balance, bone density, and mental clarity, even if you get a late start.
Since accidental falls are a significant source of injury for many older adults, incorporating balance exercises in your exercise regimen is essential. Doing balance exercises, such as the ones described here, or an activity such as tai chi or yoga, makes it easier to walk on uneven surfaces without losing balance. You can do these balance exercises every day, several times a day — even when you’re standing in line at the bank or the grocery store.
Breathing Exercises It is important to think about a few things when performing elderly breathing, especially with exercise, in order to prevent injury and bring oxygen to all our cells. First, do not hold your breath. It is not uncommon for seniors hold their breath when exerting force when exercising. Secondly, correct breathing improves our … Continue reading Elderly Breathing Exercises for Seniors
Learn how to prep, brew, ferment, and bottle your own beer. Homebrewing is an art form, but don't let that scare you. It's not as difficult as you may think. Purchase an at-home starter kit to point you in the right direction or sign up for a workshop. Once you're confident in your technique, start experimenting with different flavors. For honest reviews let your friends do the taste-testing.
Importantly, strength isn't just a function of mass. It's also a function of something called "neurological patterning." In layman's terms, patterning is when the brain sends electrical signals via the nervous system to muscles to make them contract. For example, when you think about walking down the street, bending over to pick something up, or any other movement for that matter, the brain first processes the thought and figures out what muscles are needed to make the move and then sends the signal over the nerves to the particular muscles that are necessary for the movement. The muscles move (and so do you) once the signal reaches them. (See "How muscles work" for more detail.)
Aerobic exercise (walking, jogging, dancing, biking, swimming, etc.): To promote and maintain health, older adults need moderate-intensity aerobic physical activity for a minimum of 30 minutes five days each week or vigorous intensity aerobic activity for a minimum of 20 minutes three days each week. (Moderate intensity is when you feel "warm and slightly out of breath," and vigorous is when you feel "out of breath and sweaty.")
If you’ve ever seen the show, you know there’s big bucks to be saved in the couponing game. I will say...it does take time, patience, and a level of skill, but start saving money on groceries and other necessities by strategically collecting coupons. Don’t just recycle the coupon mailers that come through each week - give them a scan and start making a habit of cutting out coupons you can use that month. You can also print coupons offline for free using sites like Coupons.com .
Walk a straight line: Look for a straight line on the floor (like floor tiles) and try to walk along it. The key here is to land with one foot directly in front of the other and also land on your heel first. Try with arms extended out and then relaxed at your sides. To progress, try walking forward to one end and then backwards to the other. Then try walking forward only with your eyes closed. Walk back and forth 10 times.
Endurance decreases as we age. In one extensive study of more than 3,000 70-79-year-old men and women, researchers investigated the relationship between the speed at which these subjects walked ¼ of a mile and their risk of premature mortality, cardiovascular disease, and mobility limitation. The results showed that those with the slowest walk times (>6 minutes) had a higher risk of death, cardiovascular disease, and mobility limitation than those who walked the distance in less than four and a half minutes. In fact, every additional minute of walking time was associated with higher and higher degrees of risk; approximately 13% of the participants could not even complete the distance due to fatigue or symptoms such as breathlessness, cramping, etc.

Since accidental falls are a significant source of injury for many older adults, incorporating balance exercises in your exercise regimen is essential. Doing balance exercises, such as the ones described here, or an activity such as tai chi or yoga, makes it easier to walk on uneven surfaces without losing balance. You can do these balance exercises every day, several times a day — even when you’re standing in line at the bank or the grocery store.
Upper Body Strength Training Strength training shoulder exercises for seniors and the elderly  can have a significant and lasting effect on your independence as we age. When we build up our arm, upper back, and shoulder strength, we improve the ability to reach overhead to that high cupboard, lift our grandchildren up to our chest, … Continue reading 12 Best Shoulder Exercises For Seniors And The Elderly
It's normal to miss work life after retirement, Fulfill your needs to stay active in the workforce and make a little extra cash if you can. Becoming an intern is not just for college students. Search for interning positions online at sites like Monster, or directly contact companies you may be interested in - if it doesn't have an age or college requirement, you're able to apply.
Elderly Posture Maintaining good posture for seniors and the elderly is vital not only when exercising but also for posture support as we go about our day. Poor posture that is not corrected by posture exercises during the day can lead to pain in many areas. This is referred to as postural pain syndrome. This … Continue reading 6 Best Elderly Posture Exercises for Seniors
Eat according to your goals. It’s not helpful to go to all the effort of building muscles and strengthening your body if you’re not going to give it the fuel it needs to recover, replenish, and build lean muscle tissue. That means your nutrition should support a lifestyle that includes resistance training: plenty of high-quality protein, healthy fats, and lots of veggies. Protein is an especially important facet of your diet because it provides the building blocks necessary for muscle repair and growth. Aim to include protein with every meal as well as in your snack selections.
If you’ve ever seen the show, you know there’s big bucks to be saved in the couponing game. I will say...it does take time, patience, and a level of skill, but start saving money on groceries and other necessities by strategically collecting coupons. Don’t just recycle the coupon mailers that come through each week - give them a scan and start making a habit of cutting out coupons you can use that month. You can also print coupons offline for free using sites like Coupons.com .
If you’ve ever seen the show, you know there’s big bucks to be saved in the couponing game. I will say...it does take time, patience, and a level of skill, but start saving money on groceries and other necessities by strategically collecting coupons. Don’t just recycle the coupon mailers that come through each week - give them a scan and start making a habit of cutting out coupons you can use that month. You can also print coupons offline for free using sites like Coupons.com .

A type 2 diabetes diet or a type 2 diabetic diet is important for blood sugar (glucose) control in people with diabetes to prevent complications of diabetes. There are a variety of type 2 diabetes diet eating plans such as the Mediterranean diet, Paleo diet, ADA Diabetes Diet, and vegetarian diets.Learn about low and high glycemic index foods, what foods to eat, and what foods to avoid if you have type 2 diabetes.


Marching: Hold on to a sturdy chair for balance, and lift your right knee up toward your chest, then lower to starting positions. The left knee can be bent slightly. Repeat 10-15 times with the right leg, and then do the left leg. You can progress to touching the chair with one finger for balance, then eventually without holding onto any support at all, and finally with your eyes closed. You can also try alternating the marching between left and right leg instead of one set with one leg.
It’s a simple exercise—you push your hips back, as if you’re about to sit in a chair, and then straighten your hips and knees as you return to the standing position—with countless variations. If you belong to a gym, you’ve probably seen a bunch of them, starting with the impossibly strong young men who squat with hundreds of pounds on their backs. Obviously, that’s not the right choice for you. (Or for anybody who isn’t young and injury-free.)
Balance decreases as we age, and consequently, falling is a major concern for the elderly. According to the U.S. Centers for Disease Control and Prevention (CDC), one of every three Americans over the age of 65 falls each year, and among individuals 65-84, falls account for 87% of all fractures and are the second leading cause of spinal cord and brain injury. The good news is that physical activity can improve balance and reduce the risk of falling. The results of a study of 256 older adults (70 to 92 years of age, average age 77) who participated in tai chi for six months found that there were 52% fewer falls in the individuals who did tai chi compared to those who didn't.
The best way to start is by sitting back until your butt touches a box or bench that’s about 18 to 24 inches high. From there, you simply rise and repeat. Just make sure you start the movement by pushing your hips backward, rather than bending your knees and shifting your weight out over your toes. Your feet should stay flat on the floor while your chest stays up, pointing forward.
Marching: Hold on to a sturdy chair for balance, and lift your right knee up toward your chest, then lower to starting positions. The left knee can be bent slightly. Repeat 10-15 times with the right leg, and then do the left leg. You can progress to touching the chair with one finger for balance, then eventually without holding onto any support at all, and finally with your eyes closed. You can also try alternating the marching between left and right leg instead of one set with one leg.
Learn how to prep, brew, ferment, and bottle your own beer. Homebrewing is an art form, but don't let that scare you. It's not as difficult as you may think. Purchase an at-home starter kit to point you in the right direction or sign up for a workshop. Once you're confident in your technique, start experimenting with different flavors. For honest reviews let your friends do the taste-testing.

Remember to push your buttocks out as you bend to maintain a straight back posture, and do not bend your knees past your toes. Once you're comfortable with that, try doing a half squat against a wall. This can be a more challenging move — especially if you get all the way into a seated position — so you may want to make sure you have someone there to assist you.
Love treadmills? One con, Smith notes, is that a motorized treadmill can do too much of the work for you. You need to elevate the walking surface a few degrees just to match the effort of walking on flat ground. Your fix: Once you can walk on the treadmill comfortably, don’t be afraid to bump up the incline or intensity. Learn how in our beginner’s guide to the treadmill.
Breathing Exercises It is important to think about a few things when performing elderly breathing, especially with exercise, in order to prevent injury and bring oxygen to all our cells. First, do not hold your breath. It is not uncommon for seniors hold their breath when exerting force when exercising. Secondly, correct breathing improves our … Continue reading Elderly Breathing Exercises for Seniors
As you grow older, an active life is more important than ever. Even as the world tells you it's time to retire, relax, and take it easy, your body is craving for you to keep moving. And though you may be ready to retire from your 9-to-5, don’t hang up your walking shoes quite yet. The truth is that if you really want to enjoy these golden years and get more quality time from them, your best strategy is to exercise regularly.
There's no need to try and make up for years of inactivity overnight. In fact, you could get injured or quickly become burned out by doing that. Instead, start slowly and build up gradually. If that means starting with just five minutes of walking, then that's what you ought to do. In fact, one of my favorite plans to recommend for getting started is the five-minutes-out, five-minutes-back plan. Just like it sounds, you walk out for five minutes, turn around, and walk back. That's it...10 minutes of walking, and off you go about your day. If you feel ambitious, you can do seven and a half or even 10 minutes out and back, and add some stretching when you finish if you like. One of the best ways to get motivated and stay that way is to set goals. I suggest that you set a weekly exercise plan, starting today for the week coming up. Write down what day(s) of the week, what time of day, minutes of activity, and the activity that you'll do. Be as specific and realistic as possible, and remember that it's not how much you do when you get started but that you simply get started. Keep setting and reviewing your goals weekly for at least three months. That way you'll be sure to stay on track and build exercise into your life as a habit.
Aerobic exercise (walking, jogging, dancing, biking, swimming, etc.): To promote and maintain health, older adults need moderate-intensity aerobic physical activity for a minimum of 30 minutes five days each week or vigorous intensity aerobic activity for a minimum of 20 minutes three days each week. (Moderate intensity is when you feel "warm and slightly out of breath," and vigorous is when you feel "out of breath and sweaty.")
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