 Many studies have proved that beginning an appropriate fitness program, even in one’s seventies or eighties, provides the benefits for your health. One interesting has been conducted for elderly people in Florida.
27 participants were involved into this program and 19 completed it. 2 died of unrelated causes; 4 developed diseases that prevented their continuing participation; and 2 quitted it for personal reasons. Average age of the participators was 88.5 years. All were non-ambulatory at the start of the program.
The program consisted of two 20-minute sessions on a Nautilus machine each week. Continuance of the actual resistance exercises was only 6 minutes; the remaining 14 minutes were required to move between stations and adjust the weight stacks. Even with such minimal quantity of strength training, the results were astounding.
One woman got enough strength to walk without any help again. Another, who had been moved to the nursing home unit of the compound because of her permanent pain and high need for care was able to come back to live with her husband in the assisted living apartment they had shared.
All participators who completed the program showed increased strength and thin muscle mass, increased range of motion, improved posture, higher level of mobility and higher degree of independence. The increase in upper body strength averaged 40% and the increase in lower body strength averaged 80%.
One more study examined the effects of exercise on over 3,000 70-year olds. The participators were divided into 3 groups (inactive, active and regular exercisers) according to their answers to a questionnaire about their activity levels.
Total physical activity contained household labor and stair climbing, as well as vigorous and moderate exercise activities.
A separate exercise section included aerobic dance, walking for exercise, and weight lifting, plus 8 special moderate intensity activities, such as golfing and dancing, and 10 special high intensity exercises, such as jogging and swimming.
Physical fitness was measured by time required to complete a one-quarter mile fast walk; the ability to balance on one leg; and leg and knee strength.
The results were following: the active and exercising adults had much better physical function than those who were inactive.
As you understand, any physical activity you perform in the course of your daily activities contributes to health benefits. You can gain the best anti-aging health benefit through a regular exercise program.
Before beginning any fitness program you have to make an appointment with your doctor. Even if you have a disease or condition that limits your ability to exercise you don't have to leave altogether. Ask your doctor about what alternatives would be right for you.
Almost anyone can get the benefits from exercise. Your doctor can give you some precautions you should take based on your personal risk factors and current health and fitness level.
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