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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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.
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
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.
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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.
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.
Walk a straight line: Look for a straight line on the floor (like floor tiles) and try to walk along it. The key here is to land with one foot directly in front of the other and also land on your heel first. Try with arms extended out and then relaxed at your sides. To progress, try walking forward to one end and then backwards to the other. Then try walking forward only with your eyes closed. Walk back and forth 10 times.
Going to the movies is an experience that will never get old. Nothing better than a cold dark theater and buttery popcorn fingers. Choosing the movie is easy, head over to Rotten Tomatoes to find reviews on the latest releases. You can also search tickets and showtimes to see what movies times you can make after dinner. Don't worry about the line, purchase your tickets right from the Rotten Tomatoes site.
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.”
Marching: Hold on to a sturdy chair for balance, and lift your right knee up toward your chest, then lower to starting positions. The left knee can be bent slightly. Repeat 10-15 times with the right leg, and then do the left leg. You can progress to touching the chair with one finger for balance, then eventually without holding onto any support at all, and finally with your eyes closed. You can also try alternating the marching between left and right leg instead of one set with one leg.
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

There's good news that should serve as an encouragement to all of us when it comes to fitness, walking endurance, and health. In a classic study of walking and mortality in 700 men enrolled in the Honolulu Heart Program, the mortality rate among the men who walked less than one mile per day was nearly twice the rate of those who walked more than two miles per day. (Studies of women showed similar results). In another study, data collected on more than 41,000 men and women from 1990 to 2001 were analyzed to find the relationship between walking and mortality. It was reported that men and women who walked 30 minutes or more per day during the study period had fewer deaths than those who walked less than 30 minutes. Interestingly, even men and women who smoked or were overweight were protected from early death if they walked more than 30 minutes per day.

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.
If you have a specific skill or knowledge set that you would enjoy sharing with others, volunteer to teach a class on it! Do some research and check if you are eligible to teach, if not, tackle the requirements. Yoga, Zumba, cycling, boxing, cooking, sewing, baking, and dance classes are just a few that require minimal (if any) pre-requisites to become an instructor.

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.
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