For most older adults, brisk walking, riding a bike, swimming, weight lifting, and gardening are safe, especially if you build up slowly. You can always talk to your doctor if it makes you more comfortable when starting to be active.
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Exercise should not hurt or make you feel really tired. You might feel some soreness, a little discomfort, or a bit weary, but you should not feel pain. In fact, in many ways, being active will probably make you feel better. Read about this topic in Spanish.
Local fitness centers or hospitals might be able to help you find a physical activity program that works for you. You also can check with nearby religious groups, senior and civic centers, parks, recreation associations, YMCAs , YWCAs , JCCs , or even area shopping malls for exercise, wellness, or walking programs. Looking for more information on how to begin an exercise plan and keep going? This exercise and physical activity website from the National Institute on Aging has exercise examples, tracking worksheets, workout videos, and tips to help you stay motivated. The following resources have information about physical activity and exercise for older adults to help you get started.
American College of Sports Medicine publicinfo acsm. American Council on Exercise toll-free receptionist acefitness. The researchers found strengthened connectivity in a region of the brain where weakened connections have been linked with memory loss. That development, they said , "may possibly increase cognitive reserve" — but more studies are needed.
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A study of older women with MCI found a tie between aerobic exercise and an increase in the size of the hippocampus , a brain area involved in learning and memory. For the study, 86 women between 70 and 80 years old with MCI were randomly assigned to do one of three types of training twice a week for six months: aerobic like walking and swimming , resistance like weight lifting , or balance. Only the women in the aerobic group were found to have significant increases in hippocampal volume, but more studies are needed to determine what effect this has on cognitive performance.
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The Benefits of Exercise for the Elder Adult
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Fliboard icon A stylized letter F. And most of the time, they don't require any fancy equipment or expensive classes. Read on to find out how to incorporate both forms of fitness into your life. Aerobic exercises like jogging may help reverse some heart damage from normal aging. While a few recent studies have intimated that frequent, strenuous exercise might contribute to early mortality, the new study found the reverse. For this study, Australian researchers closely examined health survey data for more than , Australian adults, determining how much time each person spent exercising and how much of that exercise qualified as vigorous, such as running instead of walking, or playing competitive singles tennis versus a sociable doubles game.
Then, as with the other study, they checked death statistics.
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But if someone engaged in even occasional vigorous exercise, he or she gained a small but not unimportant additional reduction in mortality. Those who spent up to 30 percent of their weekly exercise time in vigorous activities were 9 percent less likely to die prematurely than people who exercised for the same amount of time but always moderately, while those who spent more than 30 percent of their exercise time in strenuous activities gained an extra 13 percent reduction in early mortality, compared with people who never broke much of a sweat. The researchers did not note any increase in mortality, even among those few people completing the largest amounts of intense exercise.
Still, the associations were strong and consistent and the takeaway message seems straightforward, according to the researchers. And a larger dose, for those who are so inclined, does not seem to be unsafe, he said. See next articles.