Physical Activity For Seniors May Be Even More Important Than We Thought

Physical Activity For Seniors May Be Even More Important Than We Thought

By Kurtis Bright

Exercise and Staying Active May Speed Recovery From Injury

It becomes more and more apparent every day how important exercise is for us throughout all of life’s cycles, especially as we age. Studies continue to pile up confirming what we have long known: people who choose not to exercise as they age due to discomfort or fear of injury or simple lack of energy are, counterintuitively, exacerbating those very same problems.

To not exercise is to unwittingly participate in a self-fulfilling prophecy, one made doubly lamentable by the illumination of recent studies showing that nearly a third of people over 50 don’t get any exercise at all.

That is to say, shockingly, beyond the movement that is required for basic existence, 33 percent are completely sedentary.

But a recent study will perhaps encourage sedentary folks to take a second look at finding ways to stay more active into their senior years. A study out of Yale University School of Medicine led by Dr. Thomas Gill followed a group of 1,600 seniors who were mostly inactive. Dr. Gill and his team then asked half the group to undertake a regimen of strength and balance training, and to take regular walks.

The results couldn’t have been more clear: those people in the group that exercised were 25 percent less likely to spend time disabled or injured than the non-exercising group.

Indeed they were apparently more fit and presumably less prone to injury, but according to Dr. Gill, that isn’t all.

“The benefit wasn’t just limited to preventing initial onset of disability but was also effective in promoting recovery after a disability,” Dr. Gill said. “Then, once the recovery occurred, the intervention was effective in preventing subsequent episodes of disability.”

And we would do well not to overlook the importance of that distinction, says Dr. Gill. Most studies only examine the ways exercise can prevent disability.

However, due to the fact that most seniors spend a lot of time lurching back and forth between periods of immobility and full function due to injury plaguing them in their fragility, an exercise program might well reduce the time they spend with limited activity. And by maximizing their activity, their increased strength and balance would presumably reduce their chances of further injury.

“This demonstrates that a physical activity program really has continued, sustained benefit over an extended period of time,” said Dr. Gill. He also suggested that perhaps the exercise helps to create a back-up storehouse of energy that helps to aid recovery when and if injury does occur.

The results were especially promising for the lives of seniors, according to Dr. Gill, considering that most of the participants who entered the study did so with some pre-existing hindrance to their ability to get exercise: they presented with problems of mobility, balance or lack of muscle tone.

This study should be a tremendous boost in the information available out there showing that virtually anyone and everyone can benefit from an exercise program, regardless of their level of fitness at the outset.

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Pumping Iron Into Your 60s And Beyond: Weight Training Found To Be Key To Long Life

Pumping Iron Into Your 60s And Beyond: Weight Training Found To Be Key To Long Life

By Kurtis Bright

Hitting The Weights As A Senior: How Lifting Can Help Extend Your Life As Much As Aerobic Exercise

By now, it should be apparent to everyone that exercise along with a sensible diet is an undeniable key to a longer, healthier life. When it comes to aerobic exercise, the evidence has been in for some time; there isn’t a medical professional out there who would deny that exercise of the kind that stimulates the cardiovascular system is vital.

And especially when it comes to older people, getting out for at least a 30 minute walk or light run several times a week is universally thought of as a vital part of staying healthy.

However, it's not just aerobic exercise that helps. Did you know that lifting weights can also add years to your life, especially in aging populations?

Considered by many the ugly step-cousin to aerobic exercise, weight training is often seen as something meathead frat boys to in order to develop pectorals with which to impress sorority girls--in other words, something young people do.

However, a recent study shows that people aged 65 and older who followed a weight training program were nearly 50 percent less likely to die than those who did not.

Conducted by the Penn State University College of Medicine, the study followed a group of men and women aged 65 and older for 15 years. During that time, nearly a third of the participants passed away.

And less than 10 percent of the participants followed a strength training regimen. But members of that group were a whopping 46 percent less likely to die during the 15 years the researchers looked at.

The researchers adjusted for a variety of physical factors: body-mass index, chronic conditions like diabetes and hypertension, as well as total physical activity. They also factored in the participants’ drinking and smoking habits.

All told, the weight training was linked to a 19 percent reduced chance of death.

Lead author Jennifer Kraschnewski hypothesizes that the weight training helps so much not only because it keeps muscles strong, resulting in better stamina and balance, but also because it increases bone density, reducing the risk for bone fractures and falls.

And you would probably be surprised to learn just how many calories weight training burns. Not only that, it helps with weight loss even when you're not working out: simply by changing the ratio of muscle to fat on your frame, you burn more calories throughout the day, even when resting. (By the way, that doesn’t just apply to seniors, for any of you who are reluctant to take the plunge and hit the gym.)

While of course any seniors who want to get going on a weight training program should be encouraged, it is also recommended that you start with a trainer to carefully build a program of exercises and intensities designed for you and your personal physical needs and limitations. Be sure to mention any chronic pain or injuries that you might need to work around before you get started.

Most gyms offer one free session with a professional trainer, so what are you waiting for?

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