CHAPTER 13

Step It Up, Seniors!

It is never too late for a person to benefit from beginning an appropriate exercise program. Never. Those over age 75 who begin strength, flexibility, balance and aerobic training can retain more bone density and muscle mass than their sedentary peers. They also have better cardiovascular health and lower risk of obesity, depression and injuries from falling. Seniors don't need Olympic-level training, just a smart plan for staying strong and flexible.

PART 1 Hang on to Your Muscle

Take Three Steps

Reach, Yoga, Tai chi

Not so long ago, the family members of an over-75 grandmother might have propped her up in a rocking chair and let her relax on the porch while they conducted their busy lives. Now we know that people over 75 have much to gain from staying active, flexible and strong. Rocking chair sales must be way down! READ MORE

Sarcopenia, the age-related loss of muscle mass, is a very real phenomenon, but it is not inevitable. The right amount of strength exercises can head off this loss of muscle. In a British study, folks as old as 90 were able to increase muscle mass and strength in as little as eight weeks of exercising with weights. People this age won't build up bulky biceps and hulking shoulders, but that is not likely their goal. Strong muscles will help them maintain their balance and control, two factors that can prevent health-devastating falls and injuries. LESS

PART 2 Test Your Limits

You Try It

Four Key Stretches

Some exercisers over age 75 are still distance swimmers, runners and avid cyclists. Those who have been conscientious about keeping up their positive habits are reaping the rewards. Many even compete against much younger athletes in race events. Just check out the age column in any listing of race results, and don't be surprised to see the seniors hanging in there. READ MORE

Others find themselves slowing down because of injury or chronic conditions, which is expected. However, it is not a reason to give up on physical activities. The senior years can be the time to switch gears and find fitness in daily routines. Remember that your daily exercise can happen in repeated 10 or 15 minute bursts of brisk walking, heavy gardening, outdoor or household chores. Seniors should still try to stay active about 30 minutes a day overall. The benefits are better enjoyment of this phase of life, because physical and mental quality of life will improve the longer you stay active. LESS

PART 3 Exercise Your Head

This wellness center has mentioned cognitive improvements resulting from exercise for every age group and special population. But the memory and brain effects are especially remarkable among the population most likely to be experiencing some loss of acuity—those over 75.

An amazing study from the University of Illinois at Champaign-Urbana, subjected previously sedentary people ages 60 to 79 to six months of cardiovascular training. Medical scans showed that their brains increased in volume, and appeared two to three years younger at the conclusion of the study, according to researchers. More tissue density was observed in the brain's frontal cortex, temporal lobes, and hippocampus (the hub of memory function). READ MORE

“Physical activity is a great way to enhance the brain's plasticity and promote general health,” says Scott Russo, PhD., who researches neuroplasticity at the Mount Sinai School of Medicine in New York. “It helps reduce activity of the inflammatory signaling pathways. Keeping the mind active also helps prevent negative changes from starting in the first place.” LESS