Source: The Journal of Clinical Endocrinology and Metabolism

The Journal of Clinical Endocrinology and Metabolism promotes vigorous aerobic exercise as the best way to improve cardiovascular health in healthy people in their 60s and 70s. In a recent study, researchers found that test subjects’ aerobic capacity was strongly linked to reduced heart disease risk. The study suggests that bursts of exercise that get the heart and lungs working at peak capacity may benefit elder hearts more than frequent, moderate activity.

Some exercise ideas:

• Walking, indoors or out
• Wheelchair walks
• Swimming and pool exercises
• Stationary bicycle
• Stairmaster exercises

Muscle gain

For fully mobile, healthy seniors, exercising is a matter of choice. But for those who are less agile, getting enough exercise can be challenging. After age 50, people who don’t exercise generally lose 12% of their muscle mass per decade. This explains why many people in their 80s are noticeably enfeebled.

The good news is that this muscle mass can be built back up. But it requires lots of light exercise. Walking is good for the legs, as are calisthenics – exercises that use the weight of the body and stretching. Some good, muscle-building exercises for the legs:

• Calf curls: stand on a step with the ball of one or both feet and raise and flex the ankle.
• Knee bends: stand up against a wall and slowly slide down the wall while keeping the back straight. Slide back up again and repeat. Don’t have your charge go lower than their legs can handle!

Light weight training can do wonders as well, and is the easiest way to work the upper body. There are likely weight and exercise programs for seniors in your area: check gyms, the YMCA, your local community centre or major seniors’ residences. Onsite personal training is an option, as is organizing weekly trainings for a group of seniors at the same level.