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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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.

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.
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.
Many of the problems that older people have are due to weaknesses caused by inactivity rather than a chronic disease, and a physical training program can have a wide variety of benefits that aren’t just physical. Older patients may socialize more frequently, take care of themselves, get out in the community, and experience more thanks to improved confidence!
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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.
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.
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.

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.
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.”

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.
One of the most exciting areas of exercise research is the investigation of cognitive function. What scientists have learned so far is that brain neurons, the special cells that help you think, move, perform all the bodily functions that keep you alive, and even help your memory, all increase in number after just a few days or weeks of regular activity. In a study in which researchers used an MRI machine to measure the amount of brain tissue in adults 55 years of age and older, they found results, consistent with other studies of aging and brain volume, showing there were substantial declines in brain tissue density as a function of age in areas of the brain responsible for thinking and memory, but importantly, the losses in these areas were substantially reduced as a function of cardiovascular fitness. In other words, the fittest individuals had the most brain tissue.
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.
HPARD Senior Programs provide a wide variety of recreation and leisure activities for seniors, ages 55 years and older, at community centers across the city. Activities include specialty and creative craft classes, fitness and walking clubs, cultural events, field trips, and senior forums. Seniors may also participate in craft exhibitions, computer classes at local libraries, fashion shows, special holiday events, Senior Olympics competition, and sports programs. Most programming is FREE unless otherwise indicated. Field trips and certain programs may require a minimum fee or request that participants provide their own materials.
Maintain Your Motion It is vital to maintain shoulder range of motion as we age. Senior and elderly upper body stretches can help. So much of our daily activities rely on reaching, lifting and pushing motions. These motions are more effective and easier when we are able to use more of our available movement in … Continue reading 12 Best Upper Body Stretches For Seniors And The Elderly
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."
Usually associated with the county, senior centers offer a wide variety of services and support, along with social events. Visit your senior center or look for their website online to get more information on what they have to offer. Most sites will provide a list of programs and upcoming events that are open to the public. Getting involved in some social activities will open the doors to meeting others in your community!
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 .
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.
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.
Strength training is a type of physical exercises specializing in the use of resistance to induce muscular contraction. They help build strength, endurance, and size of muscles. In other words, it’s a method of improving muscular strength by gradually increasing the ability to resist force through the use of free weights, machines, or the person’s own body weight.
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.
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:
Aerobic activity helps older adults burn off calories, lower blood pressure and cholesterol levels, maintain joint movement, improve heart health, and increase energy levels overall. Building endurance may take some time, depending on your health and activity level. Try starting with 5-minute cardio sessions a few days a week to raise your heart rate. From there, work toward eventually completing 30 minutes of aerobic activity on most days. Moderate endurance exercise for seniors includes walking briskly, tennis, and swimming; more intense aerobic activities include hiking and running.
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