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It’s hard to ignore all of the recent research touting the benefits of regular exercise for the body especially as we become older. From the simplest act of walking to the powerful act of lifting weights, the latest studies offer hard evidence that if you are active you can build bone and muscle mass, increase the strength of your heart and even increase brain matter no matter how old you are.

Two studies stand out for me – the first because it was startling – a study conducted by B. Levine from the University of Texas Southwestern Medical Center showed that elderly people with a lifelong history of exercising six to seven times per week were able to build up their heart mass to an amount greater than healthy but sedentary adults aged 25-34. I mean is it possible that someone over the age of 65 could have a better heart than the average adult in their late twenties or early thirties?

That news is great for our senior population because it shows that you can possibly extend your life by exercising. And at the very least you can live a better, more active and independent life.

The second study stood out because the power of the human body never ceases to amaze me – Mark Peterson from the University of Michigan it was found that adults over 50 years old could increase muscle mass by an average of 2.5 lbs. in a mere five months by completing resistance training. And his research was further supported by another study showing that the more intense the weight lifting program, the more dramatic the results. In that study participants who lifted the most weight increased their strength by over 30%.

These results are proving that seniors no longer have to settle for the loss of muscle, strength and an active lifestyle. A perfect example is the story of Sandy Palais from Arizona – diagnosed with osteoporosis at age 63; she started lifting weights to help stave off bone loss. Within a year she was strong enough to compete in her local senior Olympics. Now 10 years later she does resistance training for an hour each day, six days a week and has a drawer full of medals from competing.

And Sandy isn’t alone. There are several stories like hers that prove that the senior population is not content to just grow old. Even better news is that more fitness programs are being developed for our senior population including walking groups, stretching and yoga classes, and strength and balance classes. All of these designed for the senior population with the goal of helping them remain vital, energetic and healthy.

It’s nice to see that the old adage “you’re only as old as you feel” does have some legitimacy to it after all.

For more information on fitness programs for seniors in your area here are some good resources: local adult education programs, local senior centers (they often run special classes), local health clubs and fitness studios.

Research links:

http://www.npr.org/2011/02/21/133776800/seniors-can-still-bulk-up-on-muscle-by-pressing-iron

http://www.reuters.com/assets/print?aid=USTRE7312OF20110402

http://www.nytimes.com/2011/02/08/health/research/08fitness.html?_r=1

http://www.npr.org/2011/02/21/133777018/aerobic-exercise-may-improve-memory-in-seniors

http://www.latimes.com/health/la-he-balance-20110502,0,5475052,print.story