George Burns, who lived to be 100,
used to say, "If I knew I was going to live this long, I would have taken
better care of myself!"
Sedentary
men and women will lose on average 23% and 22% muscle mass respectively between
the ages of 30 and 70. Losses are more pronounced after the age of 50, with
adults losing 1%-2% muscle mass per year. The good news, however, is
that muscle can be gained back (and retained) relatively quickly through resistance
training.
This
loss of muscle mass is one factor contributing to the number of falls in
Americans over the age of 65. 1 of every 3 Americans over age 65 falls
each year, with falls accounting for 87%
of all fractures for those ages 65-84. Regular exercise, which prevents loss of bone
mass while also improving balance and coordination, can reduce the risk of
falls and fall injuries by 35%-45%.
Physical
benefits to regular exercise include increased strength and stamina, reduced
arthritis pain, and better joint function and range of movement at joints, all
of which allow active agers to perform activities of daily living more comfortably,
safely, and effectively, enabling them to stay independent longer.
Regular
exercise also reduces the risk of diabetes, Alzheimer’s, dementia, heart
disease, and high blood pressure. It can improve and maintain cognitive function,
including memory and the ability to shift quickly between tasks, help manage
stress and anxiety, energize mood, and reduce feelings of depression.
These
benefits can be experienced in as little as 30 minutes per day. Exercise
sessions can even be broken down into three 10-minute sessions for scheduling convenience
or for those who cannot sustain activity for a full 30 minutes in the
beginning. There are also numerous exercises that can be done while seated in a
chair or using a chair for balance, eliminating one more excuse to not
become active.
