Stretching Exercises and Activities

Normal 0may be involved.
Walking is the core activity in most exercise plans forSeveral studies suggest that regular physical activity
older adults. It is, by far, the most common andamong older adults can prevent much loss of muscle
popular form of physical activity for older adults.mass. For example, in one study of 22 active older
Walking reduces the risks of death and heart disease,men, their fat-free mass a measurement of the
as well as the risk of falling. Of course, some olderamount of muscle tissue did not change over 6
adults prefer other forms of aerobic activity, such asyears. In a Finnish study, everyday physical activities,
swimming, biking, pilates, yoga, dancing, and racketsuch as household work, walking, and gardening,
sports.maintained skeletal muscle strength well enough for
Stretching exercises and other activities that improveindependent living.
flexibility are recommended for older adults. FlexibilityIsotonic resistance training is strength training using
can be increased by specific stretching exercises, byweight machines or free weights. It has been
exercise programs that include stretching exercises,extensively studied and is recommended as a means
or by some daily activities such as walking. Currentof building muscle mass and counteracting sarcopenia.
recommendations encourage stretching at the end ofStrength training has become a standard part of
a bout of activity, or after gentle warm-up activities.many therapeutic exercise programs, including
Age-related loss of muscle is called sarcopenia. Thisprograms for heart and lung rehabilitation. It also
condition contributes to functional limitations andimproves function and joint symptoms of older
dependence in older adults. We don’t completelypeople with arthritis. In addition, strength training can
understand why sarcopenia develops, but nerveimprove control of blood sugar in older adults with
damage, decreased blood supply, and injury to cellsdiabetes.