Aging Actively
By Desirea D. Caucci, PT, DPT
Currently, close to half of the population is expected to live 80 years or more. While we have doubled our life
expectancy in the last 100 years, our bodies were not designed to hold up so long. These extra years of life may
involve declining health and loss of physical capabilities, but many of the declines in fitness are due to lack of
use, not just the normal aging process.
Baby boomers are staying active longer on their aging frames, which has resulted in a dramatic increase in
musculoskeletal ailments as well as injuries. Musculoskeletal ailments have now surpassed the common cold as
the number one reason for visits to physicians. While the vulnerability of the body increases with age, there are
many ways for the aging population to minimize these disadvantages.
Remaining active is a key element in preventing the loss of independence frequently experienced by sedentary
seniors. One-third of seniors are obese and 70% do not engage in 30 minutes of moderate exercise per day.
Two times per week is sufficient for strength exercises, while cardiovascular and stretching exercises should be
daily activities. Exercisers need to maintain proper form, and monitor the number of sets and repetitions to
lessen injury risk.
While it’s true that we have to work harder to maintain strength as we age, a lot of the declines that we
attribute to aging can be reversed with fitness training. Over the past couple of years, Senior Journal.com has
published the following information about benefits for senior fitness training:
Exercise Improves Quality of Life for Seniors- A new study has found that previously sedentary senior citizens
who incorporated exercise into their lifestyles not only improved physical function, but experienced psychological
benefits as well.
Study confirms earlier finds on value of weight exercise, calcium citrate- A specific regimen of weight-bearing
and resistance exercises, combined with calcium citrate supplementation over four years, provided significant
improvement in bone mineral density.
Exercise Improves Skin Healing in Elderly- A common problem among seniors is the slow rate of healing of
wounds. A new study, however, finds that regular exercise by older adults may speed up the wound-healing
process by as much as 25 percent.
Exercise helps prevent Alzheimer’s- Adding to the growing evidence that exercise is beneficial in preventing
dementia and Alzheimer’s disease, a new study concludes that being physically active in midlife can significantly
decrease the risk of dementia and Alzheimer’s.
Developing Good Balance is Critical Element of Healthy Aging- Balance is a necessity in the elderly person's ability
to live independently. Yet, few people in their later years think to practice balancing until it's too late. According
to the National Institutes of Health, falls are the leading cause of fatal and non-fatal injuries in persons over 65,
and about half of those falls can be attributed to some sort of treatable balance disorder.
Older Senior Citizens Who Don’t Exercise Can Face Problems Even Walking- Lack of exercise increases the risk
of future problems with daily activities like climbing stairs or even walking, according to research published in the
Journal of the American Geriatrics Society.
Strength Training Is an Antidote to Muscle Loss In Elderly- Resistance or strength training has repeatedly been
shown to be a safe and effective method of reversing sarcopenia, or muscle loss, in the elderly. The condition
starts around age 45, when muscle mass begins to decline at a rate of about 1 percent per year.
I would be happy to develop a safe and effective work-out for anyone who is ready to get active—at any age.
By Desirea D. Caucci, PT, DPT
Currently, close to half of the population is expected to live 80 years or more. While we have doubled our life
expectancy in the last 100 years, our bodies were not designed to hold up so long. These extra years of life may
involve declining health and loss of physical capabilities, but many of the declines in fitness are due to lack of
use, not just the normal aging process.
Baby boomers are staying active longer on their aging frames, which has resulted in a dramatic increase in
musculoskeletal ailments as well as injuries. Musculoskeletal ailments have now surpassed the common cold as
the number one reason for visits to physicians. While the vulnerability of the body increases with age, there are
many ways for the aging population to minimize these disadvantages.
Remaining active is a key element in preventing the loss of independence frequently experienced by sedentary
seniors. One-third of seniors are obese and 70% do not engage in 30 minutes of moderate exercise per day.
Two times per week is sufficient for strength exercises, while cardiovascular and stretching exercises should be
daily activities. Exercisers need to maintain proper form, and monitor the number of sets and repetitions to
lessen injury risk.
While it’s true that we have to work harder to maintain strength as we age, a lot of the declines that we
attribute to aging can be reversed with fitness training. Over the past couple of years, Senior Journal.com has
published the following information about benefits for senior fitness training:
Exercise Improves Quality of Life for Seniors- A new study has found that previously sedentary senior citizens
who incorporated exercise into their lifestyles not only improved physical function, but experienced psychological
benefits as well.
Study confirms earlier finds on value of weight exercise, calcium citrate- A specific regimen of weight-bearing
and resistance exercises, combined with calcium citrate supplementation over four years, provided significant
improvement in bone mineral density.
Exercise Improves Skin Healing in Elderly- A common problem among seniors is the slow rate of healing of
wounds. A new study, however, finds that regular exercise by older adults may speed up the wound-healing
process by as much as 25 percent.
Exercise helps prevent Alzheimer’s- Adding to the growing evidence that exercise is beneficial in preventing
dementia and Alzheimer’s disease, a new study concludes that being physically active in midlife can significantly
decrease the risk of dementia and Alzheimer’s.
Developing Good Balance is Critical Element of Healthy Aging- Balance is a necessity in the elderly person's ability
to live independently. Yet, few people in their later years think to practice balancing until it's too late. According
to the National Institutes of Health, falls are the leading cause of fatal and non-fatal injuries in persons over 65,
and about half of those falls can be attributed to some sort of treatable balance disorder.
Older Senior Citizens Who Don’t Exercise Can Face Problems Even Walking- Lack of exercise increases the risk
of future problems with daily activities like climbing stairs or even walking, according to research published in the
Journal of the American Geriatrics Society.
Strength Training Is an Antidote to Muscle Loss In Elderly- Resistance or strength training has repeatedly been
shown to be a safe and effective method of reversing sarcopenia, or muscle loss, in the elderly. The condition
starts around age 45, when muscle mass begins to decline at a rate of about 1 percent per year.
I would be happy to develop a safe and effective work-out for anyone who is ready to get active—at any age.
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