In the past, exercise was believed to be for the young only. It was believed that older individuals could not increase muscle mass or strength even if they tried. There have been studies done at Harvard and elsewhere that have suggested that the old age myth is not valid any longer, and that in fact older as well as younger can increase muscle mass and strength with exercise.

Exercise for people over the age of 50 is definetly healthy. As people age and grow older, several changes occur within the body that exercise can help slow or reverse. Metabolism starts to slows with age, resulting in an increased fat accumulation. Arteries often start to narrow, resulting in higher blood pressure and lowered blood flow. Bones start to become thinner and much more porous, a condition known as osteoporosis. Muscles and skin lose tone.

The above mentioned effects can be slowed and in some instances even reversed with regular, age appropriate exercise. The American College of Sports Medicine suggests 15 to 60 minutes of aerobic exercise a few days per week.

During aerobic exercise one of the goals among others is to elevate the heart rate to 60 to 90% of the maximum heart rate which is (220 beats per minute, minus your present age). The ideal cardiovascular workout could consist of the following a 30 minute brisk walk or three 10 minute walks per day, jumping jacks, jogging, swimming, all of the mentioned exercises are great for your cardivascular system and should be done for 30 minutes at a time if possible as this time frame helps keep the heart and blood vessels healthy.

Strength building or weight training exercises help to keep the muscles healthy and control weight and blood sugar levels. Balance exercises are really good and can help build good leg muscles, and strengthen stabilizing muscles which helps to better support your joints and results in a decrease in the chances of a fall. (The National Institutes of Health report 300,000 hospital admissions a year for broken hips, many of these cases result from seniors falling.)

Static and dynamic stretching exercises can help keep muscles flexible and joints lubricated. This maintenance of joint lubrication and muscle flexibility helps with balance, but it also maximizes range of movement. This all means better coordination and less pain during both exercise and everyday activities.

Endurance exercises help maintain the heart and lungs in a healthy state, and also helps in keeping muscles toned, joints moving. Endurance exercise cn increase the metabolism, and a slightly higher metabolic rate stimulates a whole host of organs to produce needed biochemicals. The body functions much better when it is subjected to mild activity than compared when sedentary for long periods of time.

All the above mentioned exercises and activities help to raise the age of onset for osteoporosis and helps to minimize its effects after it starts. Another key benefit is the chances of developing certain forms of heart disease are decreased for those who exercise moderately later in life.

On top of the physical benefits of exercise there are also mental benefits. There is evidence that moderate, and regular exercise helps decrease the severity of depression and can actually heighten mood. This increase in mood can actually help with the feelings of isolation that older individuals sometimes feel, as friends and loved ones pass away.

It is very important that older people consult a physician or trainer (preferably both) before deciding to start any new exercise program. Start off slowly, this is especially important if exercise has not been a big part of your lifestyle. Build up flexibility, strength and endurance gradually over time.

If you have any pre-existing medical condition, be sure to talk with your physician and sports expert to develop an exercise routine appropriate to your body and condition.

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