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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As you age, you may notice the tendency to be able to do less and less on your own. But, things don’t have to be that way. If you can learn to strengthen your muscles through resistance training, and you can apply that training in a way that mimics the movements you make on a daily basis and that mirrors the activities you enjoy, you will be better able to continue a normal lifestyle as you age.

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

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 stretch your quadriceps, start by standing behind a chair and grabbing it with your right hand. Bend your left leg behind you and grab your foot with your left hand, making sure to keep the thigh as close to perpendicular to the floor as possible. Hold the stretch for about 30 seconds or long enough that you feel the stretch in front of the bent thigh. Release the foot and repeat on the other side. The National Institute on Aging Web site features other great stretches for the lower body, including the hamstring and calf muscles.
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.
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.
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.
For those in skilled nursing care, activities should be geared towards those that are right for the physical limitations and abilities of the individual. Many are unable to do a lot of physical activities but may enjoy the one-on-one time with friends playing games or watching movies together. It is also possible to enjoy activities such as crafts that can be done without getting out of bed.
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."

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.
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.

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
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.

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.
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.
Yes, some seniors can be frail and have low energy reserves but most of us will respond well to moderate sessions of weight training. Numerous studies have shown that strength training for seniors and other exercises for seniors done regularly not only builds up bone and muscle but counteracts the weakness and frailty that usually comes with aging.
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.
I volunteer at a convalescent hospital. They don't have a large budget and I feel that the very few activities for seniors they have are belittling and mundane. The activities for seniors include a slow paced sort of volleyball (basically playing catch) and "sittercise" where they do various arm movements, ie: swimming, boxing, and driving motions. This works for certain patients, but others are bored by it. I think they could all use/enjoy a little variety in their routine, regardless of cognitive and physical states (within reason of course). I need help thinking of low to no-cost activities for seniors to make life more enjoyable.
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.
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.
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.
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.
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 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 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.
If you’ve ever seen the show, you know there’s big bucks to be saved in the couponing game. I will say...it does take time, patience, and a level of skill, but start saving money on groceries and other necessities by strategically collecting coupons. Don’t just recycle the coupon mailers that come through each week - give them a scan and start making a habit of cutting out coupons you can use that month. You can also print coupons offline for free using sites like Coupons.com .
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!
I volunteer at a convalescent hospital. They don't have a large budget and I feel that the very few activities for seniors they have are belittling and mundane. The activities for seniors include a slow paced sort of volleyball (basically playing catch) and "sittercise" where they do various arm movements, ie: swimming, boxing, and driving motions. This works for certain patients, but others are bored by it. I think they could all use/enjoy a little variety in their routine, regardless of cognitive and physical states (within reason of course). I need help thinking of low to no-cost activities for seniors to make life more enjoyable.
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!
Step-ups: Stand in front of a staircase and step up with your right foot, then up with your left, then back down with your right, then back down with your left. Repeat 10 times. If you need a little support, hold on gently to the railing, or better yet, just touch the wall with your finger tip and you'll be amazed at how much balance that gives you.
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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