Step It Up, Seniors!
Hang on to Your MuscleREAD 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
Test Your LimitsREAD 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
Exercise Your HeadThis 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