What Are Some Good Exercises for a 68 Year Old Male and When Is the Best Time to Do Them

• Facts
  • Facts on senior exercise
  • Where can I get more data most exercise for seniors?
• Musculus every bit We Historic period
  • What happens to muscles as we age?
• It Never Too Late
  • Is it ever too late to build musculus?
• Musculus
  • Can I get stronger without building big muscles?
• Salubrious and Stronger
  • What happens to endurance as we age?
  • What happens to flexibility every bit nosotros age?
  • What happens to balance equally we age?
  • What happens to bones as we age?
  • What happens to our joints every bit we age?
  • Does exercise assist cognitive office?
• Mentally healthy
  • Can do better mood?
• How Much Do
  • How much practise exercise I need to practice for health and fitness?
• How to Get Start
  • How practice I go started?
• Exercise Programs
  • What are some senior exercise programs?
• Centre
  • Senior Practice: Information technology'southward Never Too Late to Showtime Exercising Center
• Comments
  • Patient Comments: Senior Practice - Experience
  • Patient Comments: Senior Practice - Improves Mood
• More
  • Find a local Geriatrician in your town

Facts on senior practise

• Readers Comments 1
• Share Your Story

Do is an important key to aging successfully. Information technology's never too tardily to get-go.

George Burns (who lived to be 100) used to say, "If I knew I was going to live this long, I would accept taken meliorate care of myself!" It's truthful that some individuals are blest with expert genes, and no matter how many unhealthy lifestyle habits they have, they're going to live into onetime historic period. Only for the remainder of us who might exist concerned with the quality of life as nosotros age, do is one of the keys. Is it ever too late to offset? Inquiry proves information technology'southward non. In this article, I'll hash out the benefits of exercising into sometime historic period and so give you some tips on how to go started no matter how old you are.

The aging population

According to the American College of Sports Medicine, past the year 2030, the number of individuals in the United States 65 years and over will reach lxx meg, and people 85 years and older will be the fastest-growing segment of the population. Some of you may already exist at that place, while others may exist approaching. But whatever your historic period, exercise tin can be beneficial. Beneath is a description of what happens to our bodies as we age and how exercise tin can brand all the departure.

What happens to muscles as nosotros age?

What Happens to Muscles Equally We Age?

Every bit many of us have already noticed, muscle mass decreases as we historic period. Commencement in the fourth decade of life, adults lose 3%-5% of musculus mass per decade, and the decline increases to 1%-2% per year after age 50. Muscle keeps united states of america strong, it burns calories and helps usa maintain our weight, and information technology is also an essential contributor to our remainder and bone strength. Without it, we can lose our independence and our mobility.

Over 65 -- More Exercise, Less Broken Hips

Medical Writer: William C. Shiel Jr., MD, FACP, FACR

ATLANTA -- Amidst older people, osteoporosisis a common disorder. It is characterized by fragile bones due to reduced os mass (density). The fragile bones tend to fracture.

Research has found that os mass tin can be increased in older women by physical activity. To decide whether physical activity tin actually reduce the risk for cleaved hips, a large multicenter study was done. Almost ten,000 women over 65 years of historic period were evaluated. The results of this of import prospective (forwards looking) study appeared in the July 15,1998 upshot of the Annals of Internal Medicine.

Dr. Edward Westward. Gregg of the Centers for Disease Command and Prevention and his colleagues at medical centers throughout the The states studied the women for an average of 7.6 years and institute that higher levels of leisure fourth dimension, sport activity, and heavy household chores and fewer hours of sitting daily were associated with a significantly reduced take a chance of broken (fractured) hip bones.

Further, Dr. Gregg'southward group found that women who were very active and engaged in activities such every bit lawn tennis or aerobic dance had the greatest (36%) reduction in hip fractures. Moreover, women who did lower-intensity activities such as walking, gardening, or social dancing for at to the lowest degree an hour a week also had significant reduction of risk for hip fractures.

Is it always too belatedly to build musculus?

Information technology's never too late to practise and build muscle. The trunk is responsive to forcefulness training at any age.

The good news is that musculus mass can increase at any age in response to exercise. In an important study of weight lifting and older adults conducted with 100 male person and female residents of a nursing home in Boston (age range: 72 to 98 years of age; average historic period 87), subjects lifted weights with their legs iii times a week for 10 weeks. At the end of the study, there was an increase in thigh mass of 2.7%, walking speed increased 12%, and leg strength increased a whopping 113%! In a like study of adults 65-79 years one-time, subjects who lifted weights three times a week for 3 months increased their walking endurance by 38% (from 25 minutes to 34 minutes) without observable increases in mass. Ida Weiss, a 91-yr-erstwhile participant in the Boston report, had the post-obit to say later on the study, "It'south very beneficial for me. Things that I couldn't do when I came here, I tin can do at present. I didn't think that I was going to live anymore, but I feel dissimilar now."

Do can exist invigorating and help build muscle mass at any age.

SLIDESHOW

Exercises for Seniors: Tips for Core, Residual, Stretching See Slideshow

Tin can I get stronger without edifice big muscles?

Importantly, strength isn't just a function of mass. It'south too a office of something called "neurological patterning." In layman'southward terms, patterning is when the brain sends electrical signals via the nervous system to muscles to make them contract. For example, when you remember about walking down the street, bending over to pick something up, or any other motion for that thing, the brain kickoff processes the thought and figures out what muscles are needed to make the motion and and then sends the signal over the fretfulness to the detail muscles that are necessary for the movement. The muscles motion (and and so do yous) once the point reaches them. (See "How muscles work" for more particular.)

The practiced news hither is that muscle patterning improves within days of starting a weight-lifting program, even without whatsoever increase in muscle mass. This explains the 113% increase in force experienced by the residents of the nursing home in Boston in the previously cited study. In a different study that specifically investigated this phenomenon, 67- to 81-year-old men lifted weights for six weeks while hooked upward to electrodes that measured their nerve and muscle patterning (an electromyogram auto). The results showed that the men experienced a 25% increase in the patterning of the musculus along with a 35% increase in force, all without meaning increases in size.

Daily Health News

Trending on MedicineNet

What happens to endurance as we age?

Endurance decreases every bit we age. In one extensive study of more than than three,000 lxx-79-twelvemonth-old men and women, researchers investigated the relationship betwixt the speed at which these subjects walked ¼ of a mile and their risk of premature mortality, cardiovascular affliction, and mobility limitation. The results showed that those with the slowest walk times (>6 minutes) had a college risk of death, cardiovascular disease, and mobility limitation than those who walked the distance in less than iv and a one-half minutes. In fact, every additional minute of walking fourth dimension was associated with higher and college degrees of adventure; approximately xiii% of the participants could not even complete the distance due to fatigue or symptoms such as breathlessness, cramping, etc.

In that location's good news that should serve as an encouragement to all of u.s. when it comes to fitness, walking endurance, and wellness. In a archetype written report of walking and mortality in 700 men enrolled in the Honolulu Center Program, the mortality rate amid the men who walked less than one mile per 24-hour interval was near twice the rate of those who walked more than than two miles per day. (Studies of women showed like results). In another study, data nerveless on more than 41,000 men and women from 1990 to 2001 were analyzed to find the relationship between walking and mortality. It was reported that men and women who walked 30 minutes or more per day during the report catamenia had fewer deaths than those who walked less than xxx minutes. Interestingly, even men and women who smoked or were overweight were protected from early death if they walked more than 30 minutes per day.

QUESTION

Muscle weighs more than fatty. See Answer

What happens to flexibility as nosotros age?

You guessed it. It decreases. The good news is that some studies, merely not all, show improvements in flexibility when individuals engage in exercise programs that involve stretching exercises. Unfortunately, the studies on flexibility in the aging population aren't as complete equally they are for studies of forcefulness and endurance, but the studies do suggest that meaning improvements in the range of motion of diverse joints (cervix, shoulder, elbow, wrist, hip, knee, and ankle) can occur when stretching exercises are prescribed. Information technology'due south simply that it isn't clear how much flexibility training older adults should practice to maintain proficient range of motion and joint function.

What happens to balance as we age?

Remainder decreases equally we age, and consequently, falling is a major concern for the elderly. According to the U.S. Centers for Affliction Control and Prevention (CDC), one of every three Americans over the age of 65 falls each year, and amongst individuals 65-84, falls account for 87% of all fractures and are the 2d leading cause of spinal cord and brain injury. The good news is that physical activeness can improve residual and reduce the risk of falling. The results of a study of 256 older adults (70 to 92 years of age, average age 77) who participated in tai chi for vi months found that there were 52% fewer falls in the individuals who did tai chi compared to those who didn't.

Combining the results of many studies on the aforementioned subject, information technology was reported that muscle strengthening and remainder retraining exercises in ane,016 older men and women (ages 65 to 97) reduced the risk of falls and fall injuries by every bit much every bit 35%-45%.

One of the of import conclusions of the research is that information technology's of import to select residue-training exercises that are specific to activities you are probable to do during the day. For instance, you might desire to do balance exercises on one leg that mimic the act of walking if you are unsteady while you walk (when you walk, one leg is in the air). Tai chi is excellent for this considering information technology involves slow, coordinated movements, and is especially beneficial for balance since you lift one leg frequently while doing it. (See besides the balance exercises at the end of this article.)

Subscribe to MedicineNet's Senior Health Newsletter

Past clicking "Submit," I concord to the MedicineNet Terms and Weather and Privacy Policy. I likewise agree to receive emails from MedicineNet and I understand that I may opt out of MedicineNet subscriptions at any time.

What happens to bones as we age?

Bones tend to decrease in density every bit we historic period, and for some individuals, it can atomic number 82 to osteoporosis. Osteoporosis is a disease of low os density that can contribute to an increased risk of fracture. According to the National Osteoporosis Foundation, osteoporosis and low bone mass affect 54 million Americans.

Osteoporosis is responsible for 2 million fractures annually. The good news is that exercise can increase os density in some older individuals. The precise amount and blazon of exercise necessary to reach benefit is unknown, but encouragingly, research shows that weight lifting, and even just walking, can increase bone density in the hip and spine. The reason for this may be that weight lifting causes stress on the bones as the muscles contract (which causes the bones to thicken), and walking also causes stress on the basic, which stimulates them to grow.

In two dissimilar studies—one of men 50-70 years of age who lifted weights 3 times a calendar week for 16 weeks, and the other of women xl-70 years of age who lifted twice a week for ane year, bone density in the leg and back was shown to increase. In that location is also some evidence that walking can increase bone density in the hips and lower dorsum, merely the recommendation for frequency and intensity of the walking is non articulate. What is clear is that exercise does help build or preserve bone density, and so information technology is recommended that we stay agile for the sake of our bones and overall health.

From

What happens to our joints equally we age?

Many aging adults are susceptible to osteoarthritis (the type of arthritis that affects bones by wearing down the cushion that pads the infinite between them).

In a large written report of 439 adults (aged 60 and older) with osteoarthritis who did either aerobic exercise (walking) or resistance exercise (weight lifting) for 18 months, participants in the aerobic practice grouping had a 10% decrease on a physical inability questionnaire, a 12% lower score on a knee pain questionnaire, and outperformed not-exercising individuals in the study on the following tests: a vi-minute walk exam (they walked further); the time it took them to climb and descend stairs; the fourth dimension it took them to lift and acquit x pounds; and the fourth dimension it took them to make it and out of a machine. In the weight-lifting, grouping, there was an 8% lower score on the concrete disability questionnaire, viii% lower pain score, greater distance on the half-dozen-minute walk, and faster times on the lifting and carrying task and the car task than in the individuals in the study who did not practise.

Other studies confirm that exercise tin improve part for people with arthritis. Make certain to cheque out the Arthritis Foundation Web site for more information on exercise and in particular, their Step program (People with Arthritis Can Exercise). They offer exercise videos and h2o classes all over the country.

Does exercise help cognitive function?

One of the well-nigh heady areas of exercise research is the investigation of cognitive part. What scientists have learned so far is that brain neurons, the special cells that help yous think, move, perform all the bodily functions that go along y'all alive, and even help your retention, all increment in number afterwards just a few days or weeks of regular activeness. In a report in which researchers used an MRI automobile to measure out the amount of brain tissue in adults 55 years of age and older, they found results, consistent with other studies of aging and encephalon volume, showing there were substantial declines in brain tissue density as a function of age in areas of the encephalon responsible for thinking and memory, but importantly, the losses in these areas were substantially reduced every bit a function of cardiovascular fitness. In other words, the fittest individuals had the most brain tissue.

How might fitness and more brain tissue help you? Researchers accept found that the fittest elders had the highest scores on tasks like coordination, scheduling, planning, and retention. And in a recent report of 1,740 adults older than 65, researchers establish that the incidence of dementia in individuals who walked three or more times per week was 35% lower than those individuals who walked less than three days per calendar week.

Can exercise improve mood?

• Readers Comments ane
• Share Your Story

Research suggests that as many as 14% of males and 18% of females over age 55 are depressed. It has been documented, in younger adults, that exercise can convalesce symptoms of low and even compete with the furnishings of antidepressant medication or psychotherapy in terms of effectiveness. Unfortunately, there is very little research on the effects of exercise on low in older adults. What is fair to say is that exercise has a mood-elevating effect in well-nigh adults, whatever their age, even if it's not the cure for depression in the elderly. Talk to most anyone who exercises, no thing what their age, and they will report what used to be called a "feel-good" phenomenon afterward exercise. Whether it's from getting the eye beating or the blood pumping, from invigorating brain cells, or just getting out in the fresh air, a expert dose of practice typically improves mood, and then is recommended for virtually everyone.

How much exercise do I need to exercise for health and fettle?

The American College of Sports Medicine and the American Heart Clan recently published guidelines for physical activity in older adults. Here is a summary of the recommendations.

Aerobic do (walking, jogging, dancing, biking, pond, etc.): To promote and maintain health, older adults need moderate-intensity aerobic physical activity for a minimum of xxx minutes five days each calendar week or vigorous intensity aerobic activity for a minimum of twenty minutes three days each week. (Moderate intensity is when you feel "warm and slightly out of breath," and vigorous is when you feel "out of breath and sweaty.")

Resistance exercise (weight lifting, calisthenics): To promote and maintain health and physical independence, older adults volition do good from performing activities that maintain or increase muscular strength and endurance for a minimum of 2 days each week. It is recommended that eight to x exercises exist performed on two or more nonconsecutive days per calendar week using the major muscle groups.

Flexibility exercise: To maintain the flexibility necessary for regular physical action and daily life, older adults should perform activities that maintain or increase flexibility at least ii days each week for at least 10 minutes each twenty-four hour period.

Residuum exercise: To reduce take a chance of injury from falls, older adults with substantial risk of falls (those with frequent falls or mobility problems) should perform exercises that maintain or amend remainder.

How do I get started?

At that place'due south no need to try and make up for years of inactivity overnight. In fact, you could go injured or quickly become burned out past doing that. Instead, start slowly and build up gradually. If that means starting with only five minutes of walking, then that'south what y'all ought to do. In fact, one of my favorite plans to recommend for getting started is the five-minutes-out, 5-minutes-back plan. Only like it sounds, you lot walk out for 5 minutes, turn around, and walk back. That'southward it...x minutes of walking, and off yous become well-nigh your twenty-four hours. If you experience ambitious, you can do seven and a half or even x minutes out and back, and add some stretching when you lot cease if y'all like. 1 of the best ways to get motivated and stay that way is to set goals. I advise that y'all prepare a weekly exercise plan, starting today for the week coming up. Write down what day(s) of the week, what time of day, minutes of action, and the activity that you lot'll do. Be as specific and realistic as possible, and recall that it's non how much you do when you get started simply that you just get started. Go along setting and reviewing your goals weekly for at to the lowest degree three months. That manner you'll be certain to stay on rails and build exercise into your life as a addiction.

What are some senior exercise programs?

• Share Your Story

For aerobic exercise: Walking, dancing (when'south the concluding time you took a ballroom-dancing class?), biking, and swimming are all skilful options. Yous can also try exercise videos. Collage Video is a skilful resource. They have lots of videos for individuals of all ages (search their site for "seniors"). Also check out your local senior middle, rec heart, Y, or local fitness centre for classes that are appropriate for you. Many centers offer exercise classes for seniors. They're out there if yous await.

For resistance practice: You don't need to pump fe in a gym to do resistance practice. Of course, if you want to go to the gym, I wouldn't discourage you lot. Just if you adopt to do it at habitation, you tin. I recommend exercise tubing if you lot're looking for a simple simply constructive way to do resistance exercise at dwelling house. Exercise tubing is inexpensive and versatile (you can do lots of very different exercises with them) and they are a cracking way to go started with resistance exercise. Y'all can start with a set of 4 for nearly $20. They come in colors to denote the tension. If yous order them, make sure to gild the strap that allows y'all to attach the tube to a door, and if y'all want to work your legs, ask for leg straps. Here are some vendors that sell them:

• http://www.performbetter.com
• http://world wide web.ability-systems.com

If yous don't get around very well and adopt to practise sitting down, effort exercise videos in a chair. Collage Video and Armchair Fitness are 2 good resources.

For flexibility exercise: There are lots of good resources for stretching exercises.

• Search by keyword "stretch" or "flexibility" at Collage Video, and you'll come up with a multitude of possibilities.
• I recommend yoga if y'all want to acquire how to stretch. Check for yoga centers in your neighborhood or at your local rec center or senior center.
• Check your local rec middle or Y for stretching classes. Stretching classes are a groovy way to relax, improve your flexibility, and mayhap even come across some new people!
• Here are some excellent books:
  • Stretching for Fitness, Wellness & Performance: The Complete Handbook for All Ages & Fettle Levels by Dr. Christopher Oswald and Dr. Stanley Bacso
  • Stretching for Flexibility and Wellness by Francine St. George
  • Stretch and Strengthen by Judith B. Change
  • Stretching by Bob Anderson (This book is a classic, and I recommend it for beginners.)

For rest exercise: Exercise some or all of these exercises every day for best results. Have someone standing nearby to support you if yous are concerned yous might fall, especially for the ones where I suggest closing your eyes, since this is the most challenging. Speak with your doctor before doing these exercises if you have a residue disturbance or are concerned almost whether it is safe for yous to do them.

1. Stork: One of the simplest exercises to improve balance is to stand on one leg, keep your arms at your side with your shoulders relaxed, and try to balance for 30 seconds. Repeat one to two times with each leg every day. Over the side by side few weeks, endeavour to piece of work upwards to two minutes. One hint: Try not to "take hold of" the floor with the toes of the human foot that'southward on the ground. Relax your muscles, and y'all'll have more success.To make the stork more than challenging, endeavor swinging your arms like you're running. That will throw you slightly off balance and you will need to make corrections to maintain your balance. This can as well help strengthen your cadre and abdomninal muscle groups that are involved in balancing. You lot can concur bottles of water in each mitt for fifty-fifty more of a challenge. Another fashion to make the stork more challenging is to fold a bath towel over several times then it's five to six layers thick. Now place it on the floor and stand in the center of it. It will exist unstable because it's soft, only that's the idea considering yous want to actually work hard to improve your remainder and strengthen your muscles. And for the most challenge of all, attempt doing the stork with your eyes closed.
2. Nose toucher: Stand up with your right leg approximately 24 inches in front of your left, bend your knees slightly, and try to touch your nose with your finger. The more than in line your feet are with each other the more than challenging this will exist. Once you tin do information technology well with either leg in forepart of the other, try this exercise with your eyes closed.
3. Heel raises: Agree on to a sturdy chair for balance and ascension up on to your tippy toes. Echo 10-15 times. You can progress to touching the chair with i finger for balance, then eventually no holding at all, and finally with your eyes airtight.
4. Marching: Hold on to a sturdy chair for remainder, and lift your right knee upward toward your breast, then lower to starting positions. The left articulatio genus can be aptitude slightly. Repeat 10-15 times with the right leg, and and so practice the left leg. You can progress to touching the chair with one finger for balance, then eventually without property onto whatever support at all, and finally with your eyes closed. You can also try alternating the marching between left and right leg instead of ane set with one leg.
5. Side leg heighten: Hold on to a sturdy chair for rest and lift your right leg out to the side. The left knee can be aptitude slightly. Repeat 10-15 times with right leg then do the left leg. You can progress to touching the chair with ane finger for balance, then eventually no holding at all, and finally with your eyes airtight.
6. Walk a straight line: Look for a straight line on the floor (like floor tiles) and endeavor to walk along it. The key here is to land with one foot direct in front of the other and besides state on your heel first. Try with arms extended out and then relaxed at your sides. To progress, try walking frontward to one terminate and and then backwards to the other. Then try walking forwards only with your optics closed. Walk dorsum and forth 10 times.
7. Step-ups: Stand up in forepart of a staircase and step upward with your right foot, then up with your left, then back down with your right, then back downwardly with your left. Repeat ten times. If you lot need a little back up, hold on gently to the railing, or better yet, just affect the wall with your finger tip and you'll be amazed at how much balance that gives yous.
8. Sit down-stands: Sit down on the edge of a sturdy chair and try to stand up without swinging your arms forrad, and so sit back down very slowly. Echo 10 times. If you need help, go ahead and let your artillery reach forward for rest, but then over time, try to do them without the aid of your arms.

Go for it!

I don't recall anyone tin can argue with the idea that exercise is healthy, no thing what your historic period, and importantly, that it'south never too late to start. I started this article with a quote and would like to end with ane as well. Information technology's by Dr. George Sheehan. Dr. Sheehan was a cardiologist, who, in the 1970s, at the age of 45, decided to plow effectually his health and his life. He defenseless the running bug and started to train, compete, and run marathons. He quickly became an expert on the bailiwick and started writing weekly fitness columns in local newspapers. He was medical editor for Runner's Earth magazine for 25 years; he counseled his patients on the virtues of practice; and he lectured internationally. He wrote viii books about running, fitness, and health, and he played a key function in promoting the running blast of the 1970s. He was philosophical virtually winning, losing, suffering, meditation, training, and working through pain, and he would quote the likes of William James for inspiration. In 1986, Dr. Sheehan was diagnosed with prostate cancer. Unfortunately, the cancer had spread to his bones past the time he was diagnosed. He hung on courageously for seven more years, running and competing up until the end of his life. He died in 1993, just 4 days short of his 75th birthday. Dr. Sheehan had the following to say about his experience with running and with life. "No matter how old I get, the race remains 1 of life'south most rewarding experiences. My times become slower and slower, but the experience of the race is unchanged: each race a drama, each race a challenge, each race stretching me in one way or another, and each race telling me more virtually myself and others."

Of course, yous don't need to be a marathoner like Dr. Sheehan to experience the joy and satisfaction of exercise. Just getting started will do it. Go ahead and give it your best shot. You deserve it.

Medically Reviewed on nine/1/2020

References

Medically reviewed past a Lath Certified Family Practise Dr.

REFERENCES:

Ades, et al. "Weight training improves walking endurance in healthy elderly persons." Ann Intern Med Mar. 1996.

Buchner, D. and de Lateur, B. J. "The importance of skeletal muscle strength to concrete function in older adults." Ann Behav Med 13 (1991): 91-98.

Colcombe, S., et al. "Aerobic Fitness Reduces Brain Tissue Loss in Aging Humans." Journal of Gerontology 58A(2) (2003): 176-180.

Colcombe, South., et al. "Fitness effects on the cognitive role of older adults: a meta-analytic report." Psychol Sci Mar. 2003.

Ettinger, West. H., et al. A randomized trial comparing aerobic practice and resistance exercise with a health education program in older adults with knee osteoarthritis. The Fitness Arthritis and Seniors Trial (FAST).

Fiatarone, M. A., et al. "Practise training and nutritional supplementation for physical frailty in very elderly people." N Engl J Med 25 (1994).

Fujita, K., et al. "Walking and mortality in Japan: the Miyagi Cohort Study." J Epidemiol February. 2004.

Hakim, A., et al. "Effects of walking on mortality amongst nonsmoking retired men." NEJM January. 1998.

Kamen, G., et al. "Training-related adaptations in motor unit discharge rate in young and older adults." J Gerontol A Biol Sci Med Sci Dec. 2004.

Larson, E. B., et al. "Practice is associated with reduced risk for incident dementia among persons 65 years of age and older." Ann Intern Med Jan. 2006.

Li, F., et al. "Tai Chi and fall reductions in older adults: a randomized controlled trial." J Gerontol A Biol Sci Med Sci Feb. 2005.

Li, F., et al. "Tai Chi: improving functional balance and predicting subsequent falls in older persons." Med Sci Sports Exerc Dec. 2004.

Marcell, T. J. "Sarcopenia: causes, consequences, and preventions." J Gerontol A Biol Sci Med Sci 58(x) (2003).

Menkes, A., et al. "Strength grooming increases regional os mineral density and bone remodeling in center-aged and older men." JAP 74(five) (1993).

Murrell, S., et al. "Prevalence of depression and its correlates in older adults." American Periodical of Epidemiology 117(two): 173-185.

Nair, K. South. "Muscle protein turnover: methodological issues and the furnishings of aging." J Gerontol A Biol Sci Med Sci l (1995).

Nelson, M. E. "Effects of high-intensity forcefulness grooming on multiple risk factors for osteoporotic fractures. A randomized controlled trial." JAMA December. 1994.

Nelson, M. E., et al. "Physical Action and Public Health in Older Adults: Recommendation from the American Higher of Sports Medicine and the American Center Association." Med Sci Sports Exerc 39(8) (2007).

Newman, A., et al. "Association of Long-Altitude Corridor Walk Performance with Mortality, Cardiovascular Illness, Mobility Limitation, and Disability." JAMA 295 (2006).

Pendergast, D. R. "Cardiovascular, neuromuscular and metabolic alterations with age leading to frailty." J Gerontol 48(Spec No) (1993): 61-67.

Robertson, M., et al. "Preventing injuries in older people by preventing falls: a metaanalysis of individual-level data." J Am Geriatr Soc 50 (2002).

gonzaleswidefirearm.blogspot.com

Source: https://www.medicinenet.com/senior_exercise/article.htm

Share this post