The National Institute on Aging (NIA), the aging research arm of the National Institutes of Health, writes that physical activity is beneficial regardless of age. For seniors, it takes on special significance. The NIA states that exercise keeps and improves strength to maintain independence; improves energy levels, balance and mood; and keeps ailments like heart disease, diabetes and osteoporosis at bay.
Walking
The NIA, American Academy of Family Physicians and American Academy of Orthopaedic Surgeons each recommends walking as a form of aerobic exercise. The NIA classifies brisk walking as an endurance activity, along with jogging and swimming. A 2008 report covered in USA Today reports that walking can improve efforts to lose weight and reduce body fat levels. The study, published by Seattle's Fred Hutchinson Cancer Research Center, showed that people who exercised 60 minutes a day, six days per week, could decrease belly fat by up to 20 percent and trim overall body fat levels between 10 and 15 percent.
T'ai Chi
An alternative fitness program, t'ai chi represents a heart-healthy way to maintain balance and reduce tension. A pair of studies conducted by the National Taiwan University Hospital broke ground on t'ai chi's benefit to older adults. A two-year study, published in 1995, showed that t'ai chi can assist in preventing cardiovascular decline. The hospital released another study three years later that showed increased muscle strength in knee and back muscles from t'ai chi, contributing to overall fitness, muscle strength and balance
Yoga
The American Senior Fitness Association suggests yoga to combat a sedentary lifestyle, improve fitness and reduce other health problems. ASFA cites multiple advantages, including increased strength in the hand grip of people with arthritis; an offset of high blood pressure in hypertension patients; fasting blood sugar levels in those with Type 2 diabetes and improved lung programs in asthmatics and people with Type 2 diabetes.
Strength and Weight Training
On FamilyDoctor.org, the American Association of Family Physicians offers two separate exercises using weights to improve strength. Bicep curls incorporate five-pound dumbbells held in each hand. Bend your elbows, lift the weights to the shoulder, hold the weights, then lower them slowly. Shoulder shrugs use the weights with the arms straightened at your side. Pull your shoulders to your ears, like you were shrugging and hold the pose before releasing. Perform two sets of each exercise eight to 10 times.
References
- USA Today: Brisk walking brings better health, less body fat
- PubMed.gov: Two-year trends in cardiorespiratory function among older Tai Chi Chuan practitioners and sedentary subjects.
- PubMed.gov: 12-month Tai Chi training in the elderly: its effect on health fitness.
- American Senior Fitness Association: Yoga for the 50+
- FamilyDoctor.org: Exercise and Seniors
- American Academy of Orthopaedic Surgeons: Seniors and Exercise
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