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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As you age, testosterone levels can decline. Contrary to popular belief, both men and women have testosterone. Believe it or not, testosterone plays a large part in maintaining your long-term health, and keeping levels high is important. If testosterone is too low, not only does it affect sex drive, but you can experience reduced energy as well as increased depression, aggression, and other mood disorders, along with an increased loss of muscle mass. One of the ways you can keep those testosterone levels high is by adding regular resistance training to your regimen.
Dr. Edward W. Gregg of the Centers for Disease Control and Prevention and his colleagues at medical centers throughout the United States studied the women for an average of 7.6 years and found that higher levels of leisure time, sport activity, and heavy household chores and fewer hours of sitting daily were associated with a significantly reduced risk of broken (fractured) hip bones.

As you age, testosterone levels can decline. Contrary to popular belief, both men and women have testosterone. Believe it or not, testosterone plays a large part in maintaining your long-term health, and keeping levels high is important. If testosterone is too low, not only does it affect sex drive, but you can experience reduced energy as well as increased depression, aggression, and other mood disorders, along with an increased loss of muscle mass. One of the ways you can keep those testosterone levels high is by adding regular resistance training to your regimen.
As we age, if we aren’t diligent about preventing it, we tend to lose a great deal of muscle mass. When that’s coupled with a more sedentary lifestyle, we’re more likely to gain weight, which is typically body fat and not muscle mass. That’s why resistance training is an essential part of your routine. There are many benefits to weight training, but the benefits of strength training for seniors are even more potent.
Not only do leg raises help strengthen the thigh, hip, buttocks, and lower back muscles, this type of exercise benefits balance as well. For side leg raises, stand behind a chair and hold on for better balance. Lift one leg out to the side, keeping it completely aligned from heel to hip, while maintaining a straight back and a slight bend in the supporting leg, then slowly lower the leg. For back leg raises, use the same chair for balance and slowly lift one leg behind you (without leaning forward), hold for a moment, and lower the leg. Do not bend the lifted leg or point the toes, and keep the standing leg slightly bent. For each exercise, complete two sets of at least 10 reps for each leg, alternating legs between sets.

How might fitness and more brain tissue help you? Researchers have found that the fittest elders had the highest scores on tasks like coordination, scheduling, planning, and memory. And in a recent study of 1,740 adults older than 65, researchers found that the incidence of dementia in individuals who walked three or more times per week was 35% lower than those individuals who walked less than three days per week.


The good news here is that muscle patterning improves within days of starting a weight-lifting program, even without any increase in muscle mass. This explains the 113% increase in strength experienced by the residents of the nursing home in Boston in the previously cited study. In a different study that specifically investigated this phenomenon, 67- to 81-year-old men lifted weights for six weeks while hooked up to electrodes that measured their nerve and muscle patterning (an electromyogram machine). The results showed that the men experienced a 25% increase in the patterning of the muscle along with a 35% increase in strength, all without significant increases in size.
There's good news that should serve as an encouragement to all of us when it comes to fitness, walking endurance, and health. In a classic study of walking and mortality in 700 men enrolled in the Honolulu Heart Program, the mortality rate among the men who walked less than one mile per day was nearly twice the rate of those who walked more than two miles per day. (Studies of women showed similar results). In another study, data collected on more than 41,000 men and women from 1990 to 2001 were analyzed to find the relationship between walking and mortality. It was reported that men and women who walked 30 minutes or more per day during the study period had fewer deaths than those who walked less than 30 minutes. Interestingly, even men and women who smoked or were overweight were protected from early death if they walked more than 30 minutes per day.
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.

Get motivation and find support by joining an accountability group and surround yourself with people working towards similar goals. These groups are designed to increase your performance, measure your progress, keep you engaged, and allow you to express your thoughts and feelings. Search for groups through your social media accounts. Discover forums (like this one!) where you can share about your journey and receive virtual support from others going through the same experience. If you're feeling courageous, start one of your own!


Lie on your back with knees bent and feet flat on the floor. Raise your bent legs up so that your knees are stacked over your hips, keeping a 90-degree bend in your knees. Brace your core to press your low back into the floor; make sure to maintain this flat-back position throughout the entire exercise. With your palms facing each other, bring arms up to point toward the ceiling.
Strong bones are also important for everyday functions. Being able to live autonomously by carrying your own groceries, bending, lifting, and twisting without pain or worry, and moving about freely are very important. Feeling strong enough to perform your everyday activities on your own will leave you feeling confident and secure, knowing you won’t be dependent on others.

Knowing when to apply heat and ice to injuries can be tricky—but what about using both together? This technique is known as contrast therapy, or alternating hot and cold therapy, and involves alternating applications of heat and ice to relieve the pain associated with injury or overexertion. This simple, affordable, and relatively low-risk treatment can be performed in your own home to provide rapid and natural pain relief for all sorts of aches and pains. Keep reading to find how and when to use contrast therapy.


As many of us have already noticed, muscle mass decreases as we age. Beginning in the fourth decade of life, adults lose 3%-5% of muscle mass per decade, and the decline increases to 1%-2% per year after age 50. Muscle keeps us strong, it burns calories and helps us maintain our weight, and it is also an essential contributor to our balance and bone strength. Without it, we can lose our independence and our mobility.
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