Walking is the core activity in most exercise plans for older adults. It is, by far, the most common and popular form of physical activity for older adults. Walking reduces the risks of death and heart disease, as well as the risk of falling. Of course, some older adults prefer other forms of aerobic activity, such as swimming, biking, pilates, yoga, dancing, and racket sports.
Stretching exercises and other activities that improve flexibility are recommended for older adults. Flexibility can be increased by specific stretching exercises, by exercise programs that include
stretching exercises, or by some daily activities such as walking. Current recommendations encourage stretching at the end of a bout of activity, or after gentle warm-up activities.
Age-related loss of muscle is called sarcopenia. This condition contributes to functional limitations and dependence in older adults. We don’t completely understand why sarcopenia develops, but nerve damage, decreased blood supply, and injury to cells may be involved.
Several studies suggest that regular physical activity among older adults can prevent much loss of muscle mass. For example, in one study of 22 active older men, their fat-free mass a measurement of the amount of muscle tissue did not change over 6 years. In a Finnish study, everyday physical activities, such as household work, walking, and gardening, maintained skeletal muscle strength well enough for independent living.
Isotonic resistance training is strength training using weight machines or free weights. It has been extensively studied and is recommended as a means of building muscle mass and counteracting sarcopenia. Strength training has become a standard part of many therapeutic exercise programs, including programs for heart and lung rehabilitation. It also improves function and joint symptoms of older people with arthritis. In addition, strength training can improve control of blood sugar in older adults with diabetes.
As a rule, older adults benefit from strength-training programs at moderate-intensity levels. These programs typically use free weights, such as weight cuffs or dumbbells. Typically, regular training for 3-6 months can increase strength by 10-30%. In general, 2 days per week of resistance training is enough, doing, for example, 8-10 exercises 10-15 times each. Even 1 day per week has some benefits. Strength training programs also improve overall physical function, including improved balance and gait and less risk of falling. Programs are inexpensive and are run in a variety of settings, such as nursing homes, senior centers, and residences. For more details
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