How Exercise Makes You Strong during Old Age

People generally believe that physical degeneration is a part of old age. Once people reach the age of 40, they gradually lose bone and muscle mass for every decade. However, new research proves that this is not a constant truth. A recent study featuring runners, cyclists and swimmers ages 40 to 81 showed no traces of muscle mass deterioration among elderly subjects.

According to Dr. Vonda Wright, the negative changes that people frequently see as the effects of aging are actually due to inactivity. This proves that with enough exercise, muscle mass deterioration can be prevented, as well as the ability of old human muscles to repair themselves can be restored. This proves that physical exercise is a very important component of optimal health and longevity.

Aside from bone and muscle mass, senses that guide balance – such as vision, touch, and proprioception – may also begin to deteriorate. This is one of the leading causes of bone fractures and brain injuries that happen from slips and falls. Exercise on a regular basis can strengthen your sense of balance and even strengthen your senses during old age.

Tips for Exercise and Aging

To fight inactivity and create the best exercise routine, here are some tips given by natural health expert Dr. Joseph Mercola.

1. If you have been inactive for a long time, do not engage in sudden bouts of exercise. Start off slow to avoid injury and pain, as well as to allow your body to adjust. During this time, avoid exercises that can aggravate or cause pain.
2. Increase your intensity gradually. While you do need to use caution in exercising, it is important for you to do physical activities at a level that is challenging enough for you. If you do not do so, there is a chance that the benefits will be forfeited.
3. If you are an elderly, it is recommended for you to have a companion. A workout buddy or a personal trainer will guide you through the workout programs that you wish to use.
4. If you are looking for a comprehensive routine that can provide overall benefits for your body, plus have efficient fat-burning capabilities, Dr. Mercola recommends using high-intensity Peak 8 exercises. Peak 8 exercises are useful for aging individuals since they can help incite the production of human growth hormone (HGH), which helps maintain youthfulness and strength.
5. If you feel that the amount of workout you do is too much, adjust your exercise program. With high-intensity workouts, there is a possibility of pushing yourself too hard. In cases like these, you need to “listen to your body” and prioritize recovery time. By using trial and error, you can discover techniques that are best for your body.
6. If you are suffering from osteoporosis, it is advisable to integrate resistance training into your routine. This can combat bone degeneration by putting more tension on your muscles and pressure on your bones. This automatically makes your bones respond by creating fresh, new bones.
7. If you are prone to slips and falls, do more balance training. This is very effective in enhancing functional and static balance, as well as lessening the risk of falling in elderly women.

Always remember that physical activity is very essential in order to maintain a high quality of life. Regardless of what age you are, prioritize an active lifestyle and proper dietary and lifestyle choices.

For more information, check out Dr. Mercola’s fitness articles.

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