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Fitness: Elixir for the Ages

Growing older is no picnic…but a regular fitness routine can jump start your memory, your metabolism, and your state of mind.

Paying the Price for Not Exercising

The aging process brings a natural decline in strength caused by the loss of muscle tissue. This promotes frailty and the impaired ability to move about with ease, which is often associated with aging. Decreased strength means less energy to do everyday activities, such as household chores, grocery shopping, and climbing stairs.

An inactive lifestyle further aggravates the aging process by increasing the risk of developing obesity and other diseases, including high blood pressure, stroke, type 2 diabetes, certain types of cancer, and coronary artery disease.

Helping to Reverse the Effects of Aging

Now for the good news. Regular, moderate physical activity has been shown to lower the risk of or improve the symptoms of many chronic diseases. Exercise helps build muscle and bone strength and improves balance and flexibility—all of which can protect your body from falls that can cause debilitating fractures. Exercise may also boost the immune system to help fight off colds and the flu, control arthritic symptoms such as joint swelling and pain, improve mood and self-confidence, and enhance a deeper sleep.

Gaining Benefits at Any Age

Even the most frail elderly people benefit from exercise. In one study, 100 nursing home residents ranging in age from 72 to 98 years old were placed on a 10-week strength-training regimen. Most of the residents in the study depended on canes, walkers, or wheelchairs. By the end of the program, not only did they increase their muscle size and strength, but they also moved about with greater ease, even improving their ability to climb stairs—all of which greatly boosted their morale.

Getting Help for Getting Started

Anyone, at any age and with almost any condition, can be physically active to some degree. Before starting an exercise program, talk to your doctor. This is especially important if you:

Your doctor may have suggestions for an exercise program that meets your particular needs. In some cases, you may be referred to a physical therapist or certified fitness trainer.

Having a Goal in Mind

If your doctor gives you approval to exercise, you'll want to know how long to do so. The US Department of Health and Human Services recommends these exercise guidelines to gain health benefits:

To gain even more health benefits, the US Department of Health and Human Services recommends these weekly goals:

Remember that it is okay if you exercise for just 10 minutes at a time, spread throughout the day.

Including Some Variety

Remember that growing older is inevitable—feeling old is not. Keeping active at any age will allow you to enjoy life to its fullest.


National Institute on Aging

NIH Senior Health


Health Canada

Public Health Agency of Canada


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Last reviewed June 2017 by EBSCO Medical Review BoardMichael Woods, MD, FAAP  Last Updated: 7/13/2015