Doctors at Tufts University have shown that even modest exercise with weights can boost the immune system and reverse sarcopenia — muscle loss that can lead to bone weakening. A group of 90-year-olds improved their strength a whopping 174 percent after just eight weeks of weightlifting in one study.

Much of the disability, loss of function, and ensuing loss of independence in seniors results from diminished muscle strength as well as low aerobic fitness. In the average person, muscle strength peaks between the ages of 20 and 30 then slowly decreases.

Without strength training, most people show a 30 percent loss in overall strength by age 70. The prime reason is a reduction in lean muscle mass — sarcopenia — which may be the result of inactivity, aging, or a combination of both.

Besides reducing the effects of sarcopenia, weightlifting and exercise can reduce the incidence of falls. By some estimates, 40 percent of persons over age 65 fall at least once a year, and persons 85 years and older may be more likely to die from falls and hip fractures than from heart disease.

A study in the December 28, 2004, issue of Neurology showed yet another benefit of longer and more intense physical activity for seniors: maintained cognitive skills. The European study showed that over 10 years, the cognitive decline in men who had reduced their daily physical activity by an hour or more was 2.6 times greater than the decline in men who had maintained their activity.

Visit Healthy Aging often for quality healthy aging information – September is an annual observance month designed to focus national attention on the positive aspects of growing older.
http://www.healthyaging.net/index.htm

Healthy Food – for those who want to age healthfully and enjoy good food.

How many times do you think.. yuk, healthy food? It gives the connotation that healthy food is bland and flavorless.. rather than thinking it is better for us. Healthy food can inspire us and motivate us to cook with exciting, great tasting recipes that please our palate! For healthy eating recipes and more, go to healthyagingfood.com. http://www.healthyagingfood.com/

In addition to eating healthy habits is adding more activity and exercise into one’s daily routine. New Jersey Seniors know it’s good for us but avoid it like the plague. The reasons being we are familiar with being sedentary or afraid that exercise has to be vigorous and painful to be worth the effort given.

But what is beneficial to know is movement is movement -  the more you do, the healthier you’ll be. Even doing moderate activities like chores, gardening and walking can make a big stride in gaining a healthy body.

Just adding a little movement to your life can:

Reduce the risk of stroke, diabetes & heart disease

Have a positive effect on our joint stability

Improve range of movement

Maintain flexibility

Help maintain bone mass

Prevent osteoporosis and fractures

Improve our mood and reduce symptoms of anxiety and depression

Enhance self esteem which makes us happier people

Increase and improve memory in elderly people

Reduce stress

Even the small changes, adding movement to your day, and adjusting to a more modest weight, you will gain many benefits. One study exists that shows just a 10% weight reduction helps obese patients to reduce blood pressure, cholesterol and increase longevity.

For help when caring for an aging relative at home go to Expert Home Care and call 800-848-2336.