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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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.
Upper Body Strength Training Strength training shoulder exercises for seniors and the elderly  can have a significant and lasting effect on your independence as we age. When we build up our arm, upper back, and shoulder strength, we improve the ability to reach overhead to that high cupboard, lift our grandchildren up to our chest, … Continue reading 12 Best Shoulder Exercises For Seniors And The Elderly
Discover a world of daily happenings at One Senior Place. With the click of a mouse, you’ll find FREE educational seminars, travel clubs, support group meetings, professional presentations, specialty instruction, events in the community and much, much more. Print our convenient monthly calendar or sign up for e-news to stay up to date with One Senior Place!
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.

Remember to push your buttocks out as you bend to maintain a straight back posture, and do not bend your knees past your toes. Once you're comfortable with that, try doing a half squat against a wall. This can be a more challenging move — especially if you get all the way into a seated position — so you may want to make sure you have someone there to assist you.
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.
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:
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.
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:
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.
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.
While retirement may seem like a great time to relax and wind down, did you know the exact opposite may be much more beneficial for you if you’re a senior? It turns out that the benefits of strength training for seniors are vast, and if you’re not including some resistance work in your workout routine, then you are certainly missing out when it comes to aging gracefully!
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....
Knowing when to apply heat and ice to injuries can be tricky—but what about using both together? This technique is known as contrast therapy, or alternating hot and cold therapy, and involves alternating applications of heat and ice to relieve the pain associated with injury or overexertion. This simple, affordable, and relatively low-risk treatment can be performed in your own home to provide rapid and natural pain relief for all sorts of aches and pains. Keep reading to find how and when to use contrast therapy.
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.”
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.
Crunch: It presents the same problem as the leg press. You flatten your lower back against the floor as you raise your head and shoulders and feel the squeeze in your abdominal muscles, then go back into an arch when you lower yourself. Although you aren’t using much weight when you do it—just a fraction of your body’s weight—you typically do lots of repetitions.
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
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.
Endurance decreases as we age. In one extensive study of more than 3,000 70-79-year-old men and women, researchers investigated the relationship between the speed at which these subjects walked ¼ of a mile and their risk of premature mortality, cardiovascular disease, and mobility limitation. The results showed that those with the slowest walk times (>6 minutes) had a higher risk of death, cardiovascular disease, and mobility limitation than those who walked the distance in less than four and a half minutes. In fact, every additional minute of walking time was associated with higher and higher degrees of risk; approximately 13% of the participants could not even complete the distance due to fatigue or symptoms such as breathlessness, cramping, etc.

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


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.
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!"
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.
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.

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.
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!"
Put together a nostalgic treasure chest of memories by making a time capsule for future generations to open in the years to come. Using a stainless steel container with a strong seal, fill your time capsule with memorable items that will surprise and delight like old records or cd’s, newspaper clippings, movie stubs, collector stamps, your favorite book, and a handwritten letter. When deciding where to store your time capsule, remember generally above ground in a place agreed upon with your children is best.
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.
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.
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!
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.
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