Exercise For Seniors Proven Important

The study, consisting of 4,999 American adults (ages 20-70) noted that diet alone isn't enough to stave off age-related weight gain. It further noted that exercise for seniors has a greater impact on weight gain than diet does. Authors felt their findings provided support for “public health efforts to prevent obesity by promoting increased physical activity in adult Americans”. Clearly, we all need to be more cognizant of the role that both diet and exercise play in our overall health.

Overall, Americans’ activity levels are lower thanks to sedentary jobs, technology and better mass transportation options, according to the American Heart Association. We’re paying for those conveniences with our health; about 69 percent of adults are either overweight or obese, which increases risk for diseases like diabetes, cardiovascular disease, some cancers and reproductive problems. – Anna Almendrala, HuffPost

In our opinion, it's important to note that balance is really the key here. A consistent regimen of eating healthy foods (in proper portions) combined with (at least) the federal activity guidelines of 150 minutes of exercise per week is vitally important to both our physical and mental health. As we age, we need these 2 healthy components more than ever to stay sharp, to feel our best, and to keep our bodies strong (muscles as well as bone structure).

What are you doing to keep yourself healthy these days? Are you spending time at the gym? Do you have a particular walking/running routine? We'd love to hear how you're tackling these important issues in your life! Let us know in the comments below.

An abundance of research points to the tremendous value of exercise for people of all ages and abilities. Unfortunately, today's gyms can be intimidating places — particularly for older adults who are looking for something simpler than a “scene.” With 10,000 people turning 65 every day for the next two decades or so, it makes smart sense that a new breed of fitness center has emerged aimed at attracting the business of the senior set.

Let's take a closer look at the age-friendly fitness phenomenon, along with how to find a facility or program near you.

What makes a senior-only fitness facility different than one for the general public? For starters, they feature equipment suitable for older adults. This can mean everything from low-impact cardio machines to air-powered resistance training.

Programming is also designed with older adults in mind and may include a variety of senior-friendly classes, such as balance training and even classes that can be taken sitting down.

Instructors and trainers, too, may have expertise in working with this particular demographic. In fact, many staff members at senior gyms may be seniors themselves. According to ACE director of credentialing Todd Galati, “People in their early 60's are becoming personal trainers and group fitness instructors.” He continues, “Every year I talk to newly certified personal trainers, retired from their career in another field, who want to help people their age become more fit.”

Not only does this specialized training and background give them unique knowledge and insight into senior fitness, but their enthusiasm, support, and understanding can be uniquely motivating to people within the same age group.

But the allures of senior-only fitness centers may go beyond the exercise itself. From the freedom to work out in the company of peers to background music geared for their generation, many older adults find the atmosphere of senior gyms to be both more manageable and comfortable — factors that can keep them coming back for more.

According to Nifty after Fifty founder Dr. Sheldon S. Zinberg, the movement is of paramount importance to senior health and wellness. “There is a big bad myth about the boomer generation being more fit,” he says. “In fact, the boomer generation is less fit than their parents were at the same age.”

With more than 30 locations — and more on the way — Nifty after Fifty and others like it seek to prevent and reverse this trend through comprehensive programming targeting muscle strength, reaction time, balance, and even cognitive skills.

While the senior-only gym trend is coming on strong, it may not yet be in a town near you. But this doesn't mean you're without options when it comes to taking control of your fitness after 50, thanks to a joint effort of AARP and the International Council on Active Aging (ICAA).

The two organizations have joined forces to help older adults find age-friendly exercise facilities in their area through a searchable database. While these may not be dedicated senior-only gyms, they are fitness, community, and recreation centers featuring age-appropriate equipment and programs for seniors.

Says AARP senior vice president of health strategies Cheryl Matheis, “Many older adults want to find community programs or facilities that can help them be more active, but they don't know how to find them. By teaming up with ICAA to promote a locator tool, AARP hopes to reduce a potential barrier to exercise.”

So whether you're looking to find a Silver Sneakers chapter, AARP Walking program, or other age-friendly fitness programming near you, it's right at your fingertips. The best part? It's never too late! Any time is a great time to start taking control of your health and wellness. For more great senior-centric content on everything from senior discounts to legal and financial help for seniors, be sure to sign up for our newsletter.

The value of exercise for physical health is well known by now. However, scientists are only just beginning to realize the full scope of the role physical activity plays in supporting comprehensive wellbeing. One area where researchers are increasingly unearthing the importance of exercise is cognitive function.

AARP and Age UK have joined forces to further explore the brain-body connection through the formation of the Global Council on Brain Health (GCBH). Let's take a closer look at this organization and its findings while highlighting several ways to start moving your body more in order to reap the brain-boosting benefits.

The GCBH brings together researchers, health professionals, policymakers, and other global experts in an effort to determine what older adults can do to enjoy better brain health as they age. The ultimate goal is “To create a set of resources offering practical advice to the public, health care providers, and policymakers seeking to make and promote informed choices relating to brain health.”

Earlier this year, the GCBH convened to take a closer look at one particular issue: the effect of exercise on brain health. Its findings were profound. Not only did the organization conclude that moving the body indeed has a positive impact on cognitive function, but it also specifically determined that leading a physically active life actually changes the brain's structure and function for the better while reducing the risk of cognitive decline.

The report also suggests that there may also be a link between exercise and reduced risk of Alzheimer's disease and other forms of dementia, although the scientific evidence remains inconclusive.

So can you still get in on the many advantages of exercising, and if so what's the best way to start? The good news is that it's never too late to start changing your behaviors to incorporate more physical activity.

Specifically, the GCBH suggests two different approaches: the first involves adopting a more physically active lifestyle incorporating walking, gardening, and other forms of everyday movements. The second involves “purposeful exercise,” ie., walking, bike riding, strength training, and other fitness-forward pursuits.

Of course, establishing a fitness routine is not easy. The GCBH cautions seniors to start slow and built their activity levels gradually. Making firm, specific plans to exercise, being patient about the process, and exercising with a buddy can all help you get — and stay — on track. One word of caution, all seniors should consult with their healthcare practitioners before beginning any new exercise regimen.

Luckily, older adults don't have to do it alone. Plenty of resources exist aimed to help seniors embrace more physical activity. From taking a group exercise class at your local senior center to becoming a SilverSneakers member which grants you access to a national network of fitness centers, there are many ways to make exercise part of your life.  Once you get started, the momentum takes over and soon it will become a natural part of your mindset.

While we often think of exercise in terms of its health benefits for the body, a growing amount of evidence points to equal benefits for the brain. And remember: Even baby steps can lead to big changes — at any age or fitness level.

For more useful content on everything from senior housing to senior discounts and beyond, be sure to sign up for our newsletter.

• Could remembering that story about riding bikes with your best friend actually be good for your health?
• Can memories of your neighborhood and favorite games and toys assist in your overall well-being?
• Could coming to terms with difficult remembrances help you move on and live life to the fullest?

Indeed, it appears to be so. Over 100 studies over the last 10 years have found that reminiscing lowers depression, alleviates physical symptoms (arthritis, asthma), and stimulates the hippocampus where memories are stored in the brain.

In fact, Dr. Gene Cohen, a noted authority on creativity and aging, says “autobiography” is like chocolate for the brain–especially in older adults. So one very affordable and easy way to work that brain is to think back and consider the details in your memories and experiences.

• Can you actually remember a conversation that happened 20 years ago? Who was it with? What was it about? Did anything happen as a result of it?
• Remember a picnic from the past (maybe at a family reunion). Can you recall what you heard, smelled, tasted, touched, or saw at that event? Try to write it down.
• Walk yourself down the street of your neighborhood when you were a kid—even take out a piece of paper and jot down boxes for each neighbors house. Who lived in the houses? Who were your favorite and least favorite neighbors? What were some of the funny things that happened on your street?
• Try to describe one of your grandparents or parents to a friend. Can you recall their mannerisms, their appearance, and what they liked to do with their time? Think about what life lessons you learned from them.

In addition to the creative benefits of remembering, Dr. Andrew Weil, author of Healthy Aging, recommends that everyone compose an ethical will (this is simply a heartfelt letter to your loved ones). This letter of love can help people say what matters most to their family and friends. Just write it from your heart and tell them how you really feel.

Life review has also been found to touch all seven dimensions of wellness–especially helping people socially, emotionally, and intellectually. People at ALL stages of life can benefit from a look back at the past. That’s because, when we look to the past, it can help us come to terms with things, learn from our mistakes, see the joy in our lives, and discover what’s next.

For those of us who battle harsher winters, getting outdoors on a regular basis for exercise can be challenging during certain points in the year. Even those in southern states with more subtropical climates have to overcome obstacles. After all, it’s not easy exercising outside in 90-degree temperatures and 100-percent humidity. Older adults especially need to be careful of being outside for too long during extreme temperatures, as their bodies react differently to these changes.

No matter what climate you find yourself in, chances are that getting outside every day for exercise is a daunting task. We’ve all been there: the snowball effect of getting stuck inside and telling yourself the workout can wait until tomorrow. Or the next day. Or the day after. Before you know it, weeks have passed and you’ve lost all your motivation to get the regular exercise your body needs!

Don’t let getting stuck inside dissuade you from staying active. As we age, it’s important to maintain and strengthen muscle tone so our bodies don’t begin failing us. Below are nine simple exercises that will help to build muscle and avoid a sedentary lifestyle.