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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Social media is more than reconnecting with old friends. Take to the online world to make new friends that share similar interests or express your feelings and allow others to relate. Try starting up your own group or participate in an existing one to gain access to content based on information you desire. Step into the social media world and follow your favorite brands, celebrities, sports teams, etc for endless entertainment.
Traditional push-ups are a great way to work muscles in the arms, shoulders, and chest; however, they can be difficult to complete correctly. You can modify this exercise and still get health benefits by doing wall push-ups. Face a blank wall while standing about arm’s length away, lean forward, and press your palms flat against the wall. Bend your arms and slowly bring your upper body toward the wall, hold for a moment, and push yourself back until your arms are straight again. Do a set of 10 reps, rest, and repeat another set.
Traditional push-ups are a great way to work muscles in the arms, shoulders, and chest; however, they can be difficult to complete correctly. You can modify this exercise and still get health benefits by doing wall push-ups. Face a blank wall while standing about arm’s length away, lean forward, and press your palms flat against the wall. Bend your arms and slowly bring your upper body toward the wall, hold for a moment, and push yourself back until your arms are straight again. Do a set of 10 reps, rest, and repeat another set.
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.
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.
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.
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.

Gather some friends for a therapeutic painting session and unwind. For-fun painting classes (a.k.a "Paint bars", where an instructor leads everyone through painting the same picture while participates indulge in some beverages) have become increasing popular for a fun and relaxing night out. Head over to PaintNite.com to search for class times and locations.
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....
In two different studies—one of men 50-70 years of age who lifted weights three times a week for 16 weeks, and the other of women 40-70 years of age who lifted twice a week for one year, bone density in the leg and back was shown to increase. There is also some evidence that walking can increase bone density in the hips and lower back, but the recommendation for frequency and intensity of the walking is not clear. What is clear is that exercise does help build or preserve bone density, and so it is recommended that we stay active for the sake of our bones and overall health.
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.

Participate in a senior sports league. Check out the rec center for sign ups or meet-up dates. Most community centers hold organized game play for basketball, volleyball, soccer, and flag football (men, women, and co-ed). Get a group of friends on board and enter the league or sign up individually to be placed on a team. Check for openings on existing teams; church and community groups often have teams
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.
Participate in a senior sports league. Check out the rec center for sign ups or meet-up dates. Most community centers hold organized game play for basketball, volleyball, soccer, and flag football (men, women, and co-ed). Get a group of friends on board and enter the league or sign up individually to be placed on a team. Check for openings on existing teams; church and community groups often have teams

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 no need to try and make up for years of inactivity overnight. In fact, you could get injured or quickly become burned out by doing that. Instead, start slowly and build up gradually. If that means starting with just five minutes of walking, then that's what you ought to do. In fact, one of my favorite plans to recommend for getting started is the five-minutes-out, five-minutes-back plan. Just like it sounds, you walk out for five minutes, turn around, and walk back. That's it...10 minutes of walking, and off you go about your day. If you feel ambitious, you can do seven and a half or even 10 minutes out and back, and add some stretching when you finish if you like. One of the best ways to get motivated and stay that way is to set goals. I suggest that you set a weekly exercise plan, starting today for the week coming up. Write down what day(s) of the week, what time of day, minutes of activity, and the activity that you'll do. Be as specific and realistic as possible, and remember that it's not how much you do when you get started but that you simply get started. Keep setting and reviewing your goals weekly for at least three months. That way you'll be sure to stay on track and build exercise into your life as a habit.
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.

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.
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.)
Leg Exercises As a Physical therapist I tell my patients that leg exercises are one of the most important things you can do to maintain your independence as you age. Strengthening our legs not only helps us stand from a chair, climb steps, lift our feet when going over a threshold, or side stepping around … Continue reading 12 Best Leg Exercises For Seniors And The Elderly
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.
I don't think anyone can argue with the idea that exercise is good for you, no matter what your age, and importantly, that it's never too late to start. I started this article with a quote and would like to finish with one as well. It's by Dr. George Sheehan. Dr. Sheehan was a cardiologist, who, in the 1970s, at the age of 45, decided to turn around his health and his life. He caught the running bug and started to train, compete, and run marathons. He quickly became an expert on the subject and started writing weekly fitness columns in local newspapers. He was medical editor for Runner's World magazine for 25 years; he counseled his patients on the virtues of exercise; and he lectured internationally. He wrote eight books about running, fitness, and health, and he played a key role in promoting the running boom of the 1970s. He was philosophical about winning, losing, suffering, meditation, training, and working through pain, and he would quote the likes of William James for inspiration. In 1986, Dr. Sheehan was diagnosed with prostate cancer. Unfortunately, the cancer had spread to his bones by the time he was diagnosed. He hung on courageously for seven more years, running and competing up until the end of his life. He died in 1993, just four days short of his 75th birthday. Dr. Sheehan had the following to say about his experience with running and with life. "No matter how old I get, the race remains one of life's most rewarding experiences. My times become slower and slower, but the experience of the race is unchanged: each race a drama, each race a challenge, each race stretching me in one way or another, and each race telling me more about myself and others."
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.”
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.

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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