Physical-exercise habits. Moderate physical exercise goes a long way. (See the box “How Much and What Kind of Exercise?”) Studies show that simple exercises in and around the home help the elderly, including the ‘oldest old,’ to regain strength and vitality. For instance, one group of older people ranging from 72 to 98 years of age found that they could walk faster and climb stairs more easily after doing some weight-lifting exercises for just ten weeks. And no wonder! Tests taken after the exercise program showed that the participants’ muscle strength had more than doubled. Another group, made up of mostly sedentary women up to 70 years of age, exercised twice a week. After a year, they had gained in muscle mass, as well as in strength, balance, and bone density. “When we started, we were afraid we’d rip ligaments, pop tendons, tear muscles,” said physiologist Miriam Nelson, who conducted the studies. “But all we got was stronger, healthier people.”

Summarizing the results of several scientific studies on aging and exercise, one textbook states: “Exercise slows the process of aging, prolongs life, and reduces the period of dependency that most often precedes death.”

HOW MUCH AND WHAT KIND OF EXERCISE?

“Thirty minutes of moderate activity each day is a good goal,” says the National Institute on Aging (NIA). But you don’t have to exercise for 30 minutes all at once. Doing exercises for three short sessions of 10 minutes each is said to have the same benefits as doing the same type of exercises in one session of 30 minutes. What kind of exercise can you do? The NIA booklet Don’t Take It Easy: Exercise! recommends: “Short bursts of activity, like taking the stairs instead of the elevator, or walking instead of driving, can add up to 30 minutes of exercise a day. Raking leaves, playing actively with children, gardening, and even doing household chores can all be done in a way that count toward your daily total.” Of course, it is wise to consult your doctor before starting an exercise program.

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Moderate physical activity can help the elderly to regain strength and vitality