Exercise Helps Mind and Body of Seniors
January 29, 2007
By: Laura York for Body1
Aging is an inevitable part of our lives. However, declining physical performance, strength, and mental functioning are not the “given” that many people have come to accept. According to the National Institute on Aging (NIA), these losses are more likely due to inactivity than age.
| Take Action | Starting An Exercise Program: Make fitness part of your daily life by incorporating the following into your routine
Aerobic Exercise (such as walking and swimming)
Strength Training (lifting light weights for all muscle groups
Flexibility and Balance (such as tai chi and yoga)
Gradually build up to at least 30 minutes a day on most days of the week.
Wear appropriate shoes and gear.
Drink plenty of fluids before, during, and after exercise.
Before engaging in any physical activity, it is best to consult your doctor. |
Two new studies concerning seniors and exercise were released in the November 2006 issue of the Journal of Gerontology: Medical Sciences. The first study, coordinated by the University of Florida, found that structured exercise programs can improve the physical well being of sedentary seniors. It also showed that older adults can safely begin a program of moderate exercise, which may lower their risk of disability.
Study participants were between the ages of 70 and 89 years old, exercised for less than 20 minutes a week, and had low scores on physical performance tests such as walking speed, balance, and the ability to rise from a chair. Half of the participants took part in a year-long fitness program consisting of supervised endurance, strength, flexibility, and balance training exercises. The other half participated in a “successful aging” health education program that combined instructor-led arm flexibility exercises with discussions on health topics such as nutrition and medications.
As early as six months into the study, the physical performance scores for the exercise group were significantly higher than those of the non-exercising group. “As U.S. life expectancy rises, functional decline and disability among older people are growing public health and clinical concerns,” stated NIA Director Richard J. Hodes, M.D. “This pilot study helps us to understand better the relationship between exercise training and mobility, which is a key to maintaining older adults’ independence and quality of life.”
The second study, conducted by the University of Illinois-Urbana, showed that regular, moderate exercise can increase the amount of brain tissue in the elderly. This additional brain mass contributes to better memory as well as an increased ability to switch between mental tasks and screen out distractions. The study looked at participants between the ages of 60 and 79 years old who were separated into three groups. One group exercised aerobically for an hour a day, three times per week. Another group engaged in a non-aerobic stretching and toning program. The final group did not exercise at all.
Researcher Arthur Kramer reported that the aerobic group demonstrated a substantial increase in brain volume while the others did not. "After only three months," Kramer said, "the people who exercised had the brain volumes of people three years younger." It is believed that increased blood flow to the brain during exercise is the reason for this growth.
Dr. Malika Marshall, CBS’s Early Show medical contributor, further expanded on the study: "As we get older, we have more and more difficulty processing information. For example, someone in their 20s may take a couple of seconds to remember a name from their past, but for someone who's older, it can take a lot longer. We also have more problems with multitasking. This study shows that simply by exercising, we can actually increase the amount of brain tissue we have."
So although you cannot avoid getting older, you can control the quality of these golden years. See the box above for tips and start becoming healthier today!
Last updated: 29-Jan-07
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