As you age, you can maintain your independence by staying active -- both physically and mentally. The best way to stay fit at any age is to keep moving. Daily physical activity for 20 to 30 minutes should be your norm. Mental activities are equally important. Do what you enjoy the most and you will stick with it, whether it’s reading books, doing crossword puzzles, taking classes or learning new skills.
Tony Lopez, MD
- internal medicine
Location and Office HoursUCSD Internal Medicine
9350 Campus Point Dr Ste C
La Jolla, CA 92037
- Anthem BlueCross BlueShield
- BlueCross BlueShield
- Community Health Group
- First Health
- Great-West Healthcare Cigna
- Health Net
- Seaside Health Plan
- United Healthcare
- UCSD Medical Center Hillcrest
- UCSD Thornton Hospital
How can I stay physically active as I get older?
UCLA Health answered
How can strength training slow the aging process?
Strength training builds muscle and can stop and reverse the process at any age. In studies of sedentary nursing-home residents between the ages of 80 and 90, a few weeks of weight training have improved strength by 50%.
Weight training also increases bone-mineral density and, over time, might reverse osteoporosis. And, adding muscle makes weight loss more realistic because muscle burns more calories than fat. Studies show that if you add 5 lb of muscle, you will burn up to 250 more calories daily. Weight training also improves posture, which makes you look and feel younger; it reduces stress; improves self image; and makes it easier for you to do all the things life involves, from carrying groceries or cleaning out a closet to playing golf or going dancing.
Effective weight training challenges muscles to a point where some muscle tissue breaks down. Then, during recovery, your body repairs and grows the muscle cells, producing a gain in the total amount of muscle tissue. The recovery time is about 48 hours, so you should schedule strength-training sessions every other day, never on consecutive days. Aim for three workouts each week. Do exercises that work compound muscles and joints.
How does exercise affect mobility in older people?
Lisa Lynn, Fitness, answeredExercise is the best way to fight off the aging process and affects our mobilty more than any other factor in our lives. You know what they say: If you don't use it, you lose it. It's true! We actually require more exercise as we get older because our lives tend to be less active. Strength training should be a priority after age 50, as we lose muscle every year and lifting weights is the best way to slow the process. The good news is that lifting weights 2-3 times a week delivers fast results that help you live a happier, healthier life! If you're trying to keep your body in working order, be sure to lift weights 2-3 times a week, focusing on strength. Working out won't just help your body, it helps your mind and eases depression as well. If you wanna stay mobile, you gotta keep moving daily!
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