Exercise is the fountain of youth, according to MedlinePlus. Exercise can help seniors prevent or delay the diseases of age. It keeps you active and fit and can reduce the risk of falls and injury. Exercise can reduce pain, anxiety, depression and keep you independent. If you have never exercised much, starting now can reverse some of the aging processes in your body and help you stay healthier into very old age.
Memory and Thinking
In a study of 3,900 people older than 55 years of age, reported in the Archives of Internal Medicine in January 2010, those with moderate or high levels of physical activity had half the risk of cognitive impairment compared to those who did not exercise. According to another study of 120 seniors who previously did not exercise much, the group that began doing regular aerobic exercise grew more brain cells in the hippocampus, which controls memory. The group that did only toning and stretching exercises actually lost size in the hippocampus. The research was done by the University of Illinois at Ubana-Champaign and published in the March early online edition of the "Proceedings of the National Academy of Sciences."
Bone Density and Falls
The same issue of Archives of Internal Medicine reported a study involving 246 women aged 65 or older. Those who participated in an 18-month program of intense exercise had more bone mass than the control group and less risk of falling. The University of Florida reported a study of nearly 3,000 seniors. Those who exercised stayed healthy and active significantly longer than those who didn't exercise.
Nursing Home Care
In another study, 160 institutionalized seniors older than 65 were followed over a period of 12 months. Ability to walk, continence and nutrition were stronger in the group that practiced tai chi four times a week for 30 minutes, and cognitive ability was significantly improved in the group that exercised compared to the control group that received the usual nursing home care. The group of seniors who practiced tai chi were more independent and able to take care of themselves than those who didn't exercise.
Recommendations
The National Institute on Aging recommends cardiovascular exercise for 30 minutes every day. It not only strengthens your heart and lungs, it increases your endurance and gives you energy for daily activities. Push yourself so that you are breathing deeply but can still talk. You don't have to do 30 minutes of exercise at once, you can spread the workout over several 10-minute sessions. Warm up by walking for five minutes, then work hard for 10 minutes or more at a time. Brisk walking, gardening, riding a bike or dancing are good cardiovascular exercises.
Other Considerations
Besides cardiovascular exercise, do strengthening exercises such as working with light weights. Stretch regularly, after warming up, and improve your balance which helps you stand up and move around with less risk of falling. Exercise programs such as tai chi can help with balance, flexibility and endurance. Practice standing up from a chair without using your arms, try standing on only one foot for as long as you can or walk a straight line, heel to toe.
References
- National Public RAdio: Aerobic Exercise May Improve Memory in Seniors
- University of Florida News: Exercise Aside, Genes May Ultimately Dictate Seniors' Mobility
- "Archives of Internal Medicine"; Physical Activity at Midlife in Relation to Successful Survival in Women at Age 70 Years or Older; Q. Sun et al.; January 2010
- "Archives of Internal Medicine"; Physical Activity and Incident Cognitive Impairment in Elderly Persons; T. Etgen et al.; Jan 2010
- "Archives of Internal Medicine"; Exercise Effects on Bone Mineral Density, Falls, Coronary Risk Factors, and Health Care Costs in Older Women; W. Kemmler et al.; January 2010
- "Archives of Internal Medicine"; Effects of Exercise Programs to Prevent Decline in Health-Related Quality of Life in Highly Deconditioned Institutionalized Elderly Persons; A Dechamps et al.; January 2010
