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.)
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.
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.
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.
I volunteer at a convalescent hospital. They don't have a large budget and I feel that the very few activities for seniors they have are belittling and mundane. The activities for seniors include a slow paced sort of volleyball (basically playing catch) and "sittercise" where they do various arm movements, ie: swimming, boxing, and driving motions. This works for certain patients, but others are bored by it. I think they could all use/enjoy a little variety in their routine, regardless of cognitive and physical states (within reason of course). I need help thinking of low to no-cost activities for seniors to make life more enjoyable.
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
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.
Are you a die-hard sports fan with a love of competition? Build your virtual dream Fantasy Team online and follow their progress over the baseball, soccer or football seasons. Based on key performance statistics like the number of touchdowns and home runs, Fantasy Leagues rank your teams against other members to see who is the best. Register for free at Fantasy League sites like NFL.com , ESPN.com , and MLB.com .
Are you a die-hard sports fan with a love of competition? Build your virtual dream Fantasy Team online and follow their progress over the baseball, soccer or football seasons. Based on key performance statistics like the number of touchdowns and home runs, Fantasy Leagues rank your teams against other members to see who is the best. Register for free at Fantasy League sites like NFL.com , ESPN.com , and MLB.com .
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.)
If you're a senior, perhaps one of the best exercise recommendations for you to take to heart is to make sure you're incorporating resistance exercises to strengthen your muscles. This will help you maintain healthy bone mass and prevent age-related muscle loss. Strength training will also increase your muscle elasticity and strengthen your connective tissues, tendons, and ligaments, which, from a biomechanical perspective, help hold your body in the upright position.
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.
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.
Pushups: This exercise works the same muscles as the chest press, but it also stretches them while training the core muscles to stabilize your torso and protect your lower back. Not many older people can do traditional pushups, with your hands and feet on the floor. Fortunately, you can make it easier without losing any benefits by elevating your hands on a bench or step, a kitchen counter, or even a wall. Check out the elevated pushup in the video below.
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.
The biggest problem: You begin with your body bent forward at the hips, and then straighten your hips as you pull the weight from the floor. It takes a lot of strength in your hip and torso muscles to keep your lower back in a safe position. If it shifts out of its natural arch at the beginning, and then moves back into it at the end, the risk of a disc injury is astronomical.
Restless leg syndrome, also called Willis-Ekbom disease, is a sleep disorder that creates uncomfortable sensations in the legs while you rest. It is thought to be caused by an iron deficiency or low dopamine levels within the brain. Many treatments aim to reduce symptoms through lifestyle changes, iron supplements, medication, moderate exercise, and massage therapy. Learn more in this article about how you can integrate massage for restless leg syndrome into your life and get the sleep you need.
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.
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.

Running: It seems like the most natural way to get into better shape. Bodies are designed to run, right? Yes, but only bodies that are young and relatively lean. For older and generally heavier bodies, the repeated impact of running can cause real damage when you begin late in life. You take more than 2,000 strides per mile, and with each one, you land with a force equivalent to three to four times your body’s weight.


If you’re new to strength training, which is also referred to as resistance training, don’t stress about all the exercise equipment lining your gym floor. Instead, focus on performing exercises using your bodyweight so you can learn proper form and build a base level of strength before adding extra challenges to the mix, recommends Gavin McHale, a certified exercise physiologist based in Winnipeg. Doing so will reduce the risk of exercise injury while also allowing you to get better results from future workouts.

For resistance exercise: You don't need to pump iron in a gym to do resistance exercise. Of course, if you want to go to the gym, I wouldn't discourage you. But if you prefer to do it at home, you can. I recommend exercise tubing if you're looking for a simple but effective way to do resistance exercise at home. Exercise tubing is inexpensive and versatile (you can do lots of very different exercises with them) and they are a great way to get started with resistance exercise. You can start with a set of four for about $20. They come in colors to denote the tension. If you order them, make sure to order the strap that allows you to attach the tube to a door, and if you want to work your legs, ask for leg straps. Here are some vendors that sell them:
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.”

Migraine headache is a type of headache associated with a sensitivity to light, smells, or sounds, eye pain, severe pounding on one side of the head, and sometimes nausea and vomiting. The exact cause of migraine headaches is not known. Triggers for migraine headaches include certain foods, stress, hormonal changes, strong stimuli (loud noises), and oversleeping. Treatment guidelines for migraines include medicine, pain management, diet changes, avoiding foods that trigger migraines, staying hydrated, getting adequate sleep, and exercising regularly. Prevention of migraine triggers include getting regular exercise, drinking water daily, reducing stress, and avoiding trigger foods.


Stork: One of the simplest exercises to improve balance is to stand on one leg, keep your arms at your side with your shoulders relaxed, and try to balance for 30 seconds. Repeat one to two times with each leg every day. Over the next few weeks, try to work up to two minutes. One hint: Try not to "grab" the floor with the toes of the foot that's on the ground. Relax your muscles, and you'll have more success.To make the stork more challenging, try swinging your arms like you're running. That will throw you slightly off balance and you will need to make corrections to maintain your balance. This can also help strengthen your core and abdomninal muscle groups that are involved in balancing. You can hold bottles of water in each hand for even more of a challenge. Another way to make the stork more challenging is to fold a bath towel over several times so it's five to six layers thick. Now place it on the floor and stand in the center of it. It will be unstable because it's soft, but that's the idea because you want to really work hard to improve your balance and strengthen your muscles. And for the most challenge of all, try doing the stork with your eyes closed.
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Squatting exercises increase hip flexibility and strengthen your hip flexors and quadriceps, which will improve both your walking ability and your ability to stand up from a seated position. It also improves your overall balance and stability, reducing your risk of falling. For the beginner's version, stand up using a chair for support, and perform a standing partial squat as demonstrated in the ElderGym video above.

Are you a die-hard sports fan with a love of competition? Build your virtual dream Fantasy Team online and follow their progress over the baseball, soccer or football seasons. Based on key performance statistics like the number of touchdowns and home runs, Fantasy Leagues rank your teams against other members to see who is the best. Register for free at Fantasy League sites like NFL.com , ESPN.com , and MLB.com .


To stretch your quadriceps, start by standing behind a chair and grabbing it with your right hand. Bend your left leg behind you and grab your foot with your left hand, making sure to keep the thigh as close to perpendicular to the floor as possible. Hold the stretch for about 30 seconds or long enough that you feel the stretch in front of the bent thigh. Release the foot and repeat on the other side. The National Institute on Aging Web site features other great stretches for the lower body, including the hamstring and calf muscles.
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