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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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.)

According to the American College of Sports Medicine, by the year 2030, the number of individuals in the United States 65 years and over will reach 70 million, and people 85 years and older will be the fastest growing segment of the population. Some of you may already be there, while others may be approaching. But whatever your age, exercise can be beneficial. Below is a description of what happens to our bodies as we age and how exercise can make all the difference.
Crunch: It presents the same problem as the leg press. You flatten your lower back against the floor as you raise your head and shoulders and feel the squeeze in your abdominal muscles, then go back into an arch when you lower yourself. Although you aren’t using much weight when you do it—just a fraction of your body’s weight—you typically do lots of repetitions.
To quote Gavin McHale, a Winnipeg-based Kinesiologist and Certified Exercise Physiologist
 who works primarily with older adults: “Strength is the fountain of youth. Benefits of resistance training (strength training), and subsequent strength gains, in older adults include better control of symptoms of chronic disease, pain and depression, as well as prevention of falls, maintaining existing muscle mass, improving posture and stability, increasing bone density and remaining functional.”
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.

This one sounds tough, but you don't have to be an engineer or tech wizard to take on the challenge. By following basic guidance and instructions, anyone can build their own computer. It's fun to learn what parts go where and why, and with having the ability to choose specific parts or components, your personally built computer is more than likely to out-perform one you would pick up at the store.
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.
Another helpful stretch starts in the same standing position, but this time, clasp your hands in front. Turn your hands so the palms face the ground and bring your arms up to shoulder height. Press your palms outward, away from the body, and hold the move for about 30 seconds, release, and repeat. This exercise benefits the muscles of the neck, shoulders, and upper back.
Osteoporosis is responsible for 2 million fractures annually. The good news is that exercise can increase bone density in some older individuals. The precise amount and type of exercise necessary to achieve benefit is unknown, but encouragingly, research shows that weight lifting, and even just walking, can increase bone density in the hip and spine. The reason for this may be that weight lifting causes stress on the bones as the muscles contract (which causes the bones to thicken), and walking also causes stress on the bones, which stimulates them to grow.
Going to the movies is an experience that will never get old. Nothing better than a cold dark theater and buttery popcorn fingers. Choosing the movie is easy, head over to Rotten Tomatoes to find reviews on the latest releases. You can also search tickets and showtimes to see what movies times you can make after dinner. Don't worry about the line, purchase your tickets right from the Rotten Tomatoes site.
FITNESS DISCLAIMER: The information contained in this site is for educational purposes only. Vigorous high-intensity exercise is not safe or suitable for everyone. You should consult a physician before beginning a new diet or exercise program and discontinue exercise immediately and consult your physician if you experience pain, dizziness, or discomfort. The results, if any, from the exercises may vary from person-to-person. Engaging in any exercise or fitness program involves the risk of injury. Mercola.com or our panel of fitness experts shall not be liable for any claims for injuries or damages resulting from or connected with the use of this site. Specific questions about your fitness condition cannot be answered without first establishing a trainer-client relationship.
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.

For balance exercise: Do some or all of these exercises every day for best results. Have someone standing nearby to support you if you are concerned you might fall, especially for the ones where I suggest closing your eyes, since this is the most challenging. Speak with your doctor before doing these exercises if you have a balance disturbance or are concerned about whether it is safe for you to do them.

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.
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.
One new craze in long-term care settings is the Wii. This popular electronic game center for kids is a winner with seniors, too. In addition to providing brain challenges, it provides opportunities for physical activity as well. A large flat screen TV makes it even more fun since it is easier to see. This is a one time expense that can be used over and over. If the hospital’s recreation budget can't cover it, try asking churches or local civic organizations to help raise money or donate used goods. Wii bowling, tennis, boxing, golf and a game called Brain Age offer physical and cognitive exercise.
For aerobic exercise: Walking, dancing (when's the last time you took a ballroom-dancing class?), biking, and swimming are all good options. You can also try exercise videos. Collage Video is a good resource. They have lots of videos for individuals of all ages (search their site for "seniors"). Also check out your local senior center, rec center, Y, or local fitness center for classes that are appropriate for you. Many centers offer exercise classes for seniors. They're out there if you look.
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.

For aerobic exercise: Walking, dancing (when's the last time you took a ballroom-dancing class?), biking, and swimming are all good options. You can also try exercise videos. Collage Video is a good resource. They have lots of videos for individuals of all ages (search their site for "seniors"). Also check out your local senior center, rec center, Y, or local fitness center for classes that are appropriate for you. Many centers offer exercise classes for seniors. They're out there if you look.


One of the important conclusions of the research is that it's important to select balance-training exercises that are specific to activities you are likely to do during the day. For instance, you might want to do balance exercises on one leg that mimic the act of walking if you are unsteady while you walk (when you walk, one leg is in the air). Tai chi is excellent for this because it involves slow, coordinated movements, and is particularly beneficial for balance since you lift one leg frequently while doing it. (See also the balance exercises at the end of this article.)

If you have a specific skill or knowledge set that you would enjoy sharing with others, volunteer to teach a class on it! Do some research and check if you are eligible to teach, if not, tackle the requirements. Yoga, Zumba, cycling, boxing, cooking, sewing, baking, and dance classes are just a few that require minimal (if any) pre-requisites to become an instructor.
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.
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
Adding resistance with light weights or elastic bands helps develop muscle mass and upper body strength. Sit (or stand) with feet flat on the floor and hold weights at shoulder height with palms facing forward, then lift the weights above your head. Other beneficial exercises for upper body strength include side arm raises — hold weights at your sides, palms inward, and raise your arms out to the sides — and front arm raises — hold weights at your sides, palms down, and raise arms to shoulder height. Aim for two sets of at least 10 reps for each of these three exercises.
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