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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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.
According to the American Council on Exercise, as you age, getting regular exercise can help boost energy, maintain your independence, and manage symptoms of illness or pain. In fact, ACE notes that exercise can even reverse some of the symptoms of aging. While taking your daily walk remains a crucial piece of this exercise pie, getting in strength training reps is the part that will truly make the difference in your well-being.
In a large study of 439 adults (aged 60 and older) with osteoarthritis who did either aerobic exercise (walking) or resistance exercise (weight lifting) for 18 months, participants in the aerobic exercise group had a 10% decrease on a physical disability questionnaire, a 12% lower score on a knee pain questionnaire, and outperformed non-exercising individuals in the study on the following tests: a six-minute walk test (they walked further); the time it took them to climb and descend stairs; the time it took them to lift and carry 10 pounds; and the time it took them to get in and out of a car. In the weight-lifting, group, there was an 8% lower score on the physical disability questionnaire, 8% lower pain score, greater distance on the six-minute walk, and faster times on the lifting and carrying task and the car task than in the individuals in the study who did not exercise.
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.
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.
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.
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.
Turn your living room into your office and work from home. Tutoring, customer support, writing, data entry, and virtual assistance are just a few positions typically available to those looking to work from home. You can find job openings on sites like these, but be careful of scams and know what signs to look out for before releasing any personal information.

Carlucci was running a fitness program for young moms when she decided to offer the tagalong grandparents a class of their own.  She quickly discovered that routines geared to the issues dancers are most concerned about – alignment, strength, balance and coordination – can open up a whole new world of movement for people over 60 and also help prevent falls later.


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.
The Centers for Disease Control and Prevention suggest this amount of time for generally fit Americans aged 65 and older. Even though this sounds like a lot, the good news is that you can break it down into 10- or 15-minute chunks of exercise two or more times a day. Here’s an example of what a week might look like, along with suggestions for some exercises you can do to get started:
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.
Carlucci’s older students were having some movement issues; their old ways of doing things no longer worked. They needed to learn new sequences for everyday challenges like getting up off of the ground after playing with their grandkids or picking up something that had fallen on the floor and putting it on a high shelf. Some had trouble with arthritis in their shoulders or knees.
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.
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.
Do you feel an irresistible urge to move your legs that causes you to wake up during the night? Restless leg syndrome (RLS) is a sleep disorder that creates these feelings and can cause significant sleep disturbances. Typically caused by iron deficiency, low dopamine levels, or genetic factors RLS symptoms can be managed with exercise and stretches. Learn more about how you can implement exercises for restless leg syndrome into your daily routine.
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.
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.
There is a seminar for just about anything these days. Whether you're looking to pursue an entrepreneurial dream or boost your self-esteem "there's a seminar for that". It really is a great way to learn from experts in the industry, meet new people, and gather the latest information. You can tune in online, but attending in person is a lot more motivating
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.")
Further, Dr. Gregg's group found that women who were very active and engaged in activities such as tennis or aerobic dance had the greatest (36%) reduction in hip fractures. Moreover, women who did lower-intensity activities such as walking, gardening, or social dancing for at least an hour a week also had significant reduction of risk for hip fractures.
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