As we age, many of us start looking for the fountain of youth. It’s a natural reaction to wrinkly skin, droopy muscles, and a rear end that starts an independent journey towards the heels. And would you believe, all this without ever asking for your permission?

Wouldn't it be nice to sail through your golden years without disability and disease without loss of strength, endurance, flexibility and balance problems? Sure it would. But contrarily if we’re not careful, by retirement, we could lose one-third to one-half of our muscle tissue. This debilitating condition, called sarcopenia, also lowers our metabolic rate and accumulates excess body fat.

Endurance also suffers, reducing mobility in daily life. Consequently, flexibility and balance issues lead to increased stiffness, a decreased range of motion and more injuries from falls.

So there you have it – for those of us who like to put the blame elsewhere, there’s a name to the culprit. However, it still shows up because we’re not active enough, says the National Institute on Aging.

The good news is that besides great genetics, the one thing that makes a big difference in quality of life is exercise. Research from the International Longevity Center points to the impact that exercise can have on the risk of sarcopenia. Men and women 60-96 years of age who suffered from loss of body mass and strength, and who did a moderate amount of strength training twice a week, had an increase in muscle strength ranging from 113 percent to 174 percent after eight to 12 weeks.

Additional benefits are also huge. Regular exercise can you reduce your chances of heart disease, regulate blood pressure and boost the good cholesterol, HDL. It also reduces obesity, which is a contributor to heart disease and diabetes.

As for bone density, studies show that physical activity which includes weight-bearing exercise can help prevent osteoporosis. Older adults are at a greater risk for this ailment, so therefore it is crucial they exercise since it reduces the chance of falling and subsequent injuries. (Exercise and Physical Activity: Getting Fit for Life, National Institute on Aging) In other words, it may help slow the physical (not biological – sorry) aging process.

Most older people think they need their doctor’s approval to start exercising. That’s a good idea for some. Your doctor can talk to you not only about whether it’s all right for you to participate, but also about what can be gained from exercise.

If you’ve never lifted weights before, you may want to work with a personal trainer to learn the proper way to lift. If that’s not an option, contact your Parks and Recreation Society, ask about programs at your seniors centre or get some videos to see proper technique and to get an idea of what a strength training routine looks like.

So what types of exercise are best, you ask? Aerobics (walking, swimming, etc.) is fundamental, yet strength training produces dramatic results, allowing seniors who previously required assistance with daily living to become independent again. Also, stretching and balance exercises, like yoga or tai chai, can help arthritis and prevent falls.

The American College of Sports Medicine recommends sets of 8-12 repetitions, two to three alternating days per week. Older and frail individuals who are just beginning a strength-training program, should consider starting with lighter weights and fewer repetitions.

With consistent movement application, seniors can achieve high levels of functioning. That is evident when looking at congressman and astronaut John Glenn or 82-year-old Payton Thomas, senior world record holder for the 100-yard dash. And no, his time was not recorded during a bathroom run.
So go ahead – make exercise a permanent habit. “Too old” and “too frail” are not good enough reasons to keep you from becoming more active.