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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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.

Everyone is different, and everyone’s health can change over the years—or even very quickly, such as after an injury or a medical event like a heart attack. Your doctor will be the best person to guide you on how to exercise safely, based on your medical history and current health. Need to find a new doctor or physical therapist? Look for one who specializes in older adult health and any conditions you may have.
Balance decreases as we age, and consequently, falling is a major concern for the elderly. According to the U.S. Centers for Disease Control and Prevention (CDC), one of every three Americans over the age of 65 falls each year, and among individuals 65-84, falls account for 87% of all fractures and are the second leading cause of spinal cord and brain injury. The good news is that physical activity can improve balance and reduce the risk of falling. The results of a study of 256 older adults (70 to 92 years of age, average age 77) who participated in tai chi for six months found that there were 52% fewer falls in the individuals who did tai chi compared to those who didn't.

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
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
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.

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.


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."
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.

You don’t have to fall Have you ever lost your footing on wet or icy pavement causing you to fling your arms in the air and sending your heart into high gear? If you have then you know how frightening losing your balance can be. Ordinarily we take our balance for granted, but it is … Continue reading 12 Best Elderly Balance Exercises For Seniors to Help Prevent Falls
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.
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.)
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!
Many of life's limitations we place on ourselves, and we can lift those limitations at any time. If you have any doubt about this, take a look at Willie Murphy, the powerlifting granny who at 77 years old can deadlift 215 pounds. Best of all, she can lift her grandchildren, shovel her own snow, and carry her own groceries with ease — and that's what it's really all about. Strength gives you the freedom to keep living life the way you want to live it, without physical limitations. As Willie says, "It's about life. L-I-F-E!"

Everyone is different, and everyone’s health can change over the years—or even very quickly, such as after an injury or a medical event like a heart attack. Your doctor will be the best person to guide you on how to exercise safely, based on your medical history and current health. Need to find a new doctor or physical therapist? Look for one who specializes in older adult health and any conditions you may have.


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.
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.

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.


Jessica Hegg is the content manager and at ViveHealth.com. With vast product knowledge and understanding of individual needs, she aims to share valuable information on making smart buying choices, overcoming obstacles and overall improving the quality of life for others. Avid gym-rat and nutrition enthusiast, she’s interested in all things related to staying active and living healthy lifestyle.
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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.
Low Back Strengthening Abdominal strengthening with an appropriate lower back pain exercise is important for the overall health of your back. These include crunches and leg lifts. Make sure to perform these with the knees bent. Exercises for the shoulders, hamstrings and buttock are also important in maintaining good core strength. These would include arm … Continue reading 12 Best Lower Back Pain Exercises For Seniors And The Elderly
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.
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.
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