High-intensity strength training at 96?

Imagine coaxing your grandfather or great grandmother to start a high-intensity strength training program. Conventional wisdom suggests sitting quietly in a rocking chair might be action enough, but then conventional wisdom would be wrong.

Many studies have demonstrated the value of resistance training for older adults, but in particular, high-intensity strength training has shown to be of particular benefit for older adults up to age 96.

Regular exercise, including strength training, has been shown to improve not only physical measures of function, but also mental measures as well. When you consider the amount of deconditioning that occurs after an adult enters the work force sometime in their late teens or early twenties, it is no surprise that by the time they get into their 50s and 60s, they are hading down a road to severe deconditioning and all the chronic diseases and conditions that go with it.

Regardless of your age, and even if you are in your 70s, 80s, or 90s, start a regular exercise program, including strength training and possibly high-intensity strength training. Check with your physician first (although they may not be "in the know" of the latest research), and work with a qualified fitness professional to get you started.
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References:

British Journal of Sports Medicine. 2009 Jan;43(1):25-7. Epub 2008 Nov 19. Review.
Health Promotion Journal of Australia. 2009 Apr;20(1):42-7.

Journal of the American Medical Association. 1990 Jun 13;263(22):3029-34.

Older adults, exercise, and obesity

25% of older adults are obese

If you or someone you know are over the age of 65, you may be surprised to know that 25% of older adults are considered obese. This is a terrible percentage give the access to information that older adults have regarding nutrition and physical activity compared to 20 years ago when obesity rates were substantially lower.

The reason this is so important is the fact that obesity is linked to so many other chronic conditions that already affect older adults regardless of weight and body composition, including diabetes and high blood pressure just to name two.

Weight control is simple to understand, but hard to accomplish for some. Simply eat less than you expend and you will lose weight. Consider for example, what you might eat at a typical north American restaurant. You could easily consume over 2,000 calories in such a meal, sometimes, just in the appetizer. The average person would need to work for over two hours on a stationary bike to burn this off. Since this is unlikely, the better choice would be to avoid the 2,000 calories and eat something less calorie dense and more nutrient dense (salad with fresh veggies). As mentioned, simple, but not always easy.