fundamentals
Exercise in Older Adults
Exercise program
As for younger people, a comprehensive exercise program for older people should include Aerobic activity Strength training Flexibility and balance training Often doctors or exercise professionals can design a single program to help the person achieve all exercise goals. Strength training improves muscle mass, endurance, and strength. If strength training is done through a full range of motion, many exercises improve flexibility, and the enhanced muscle strength improves joint stability and, consequently, balance. Moreover, if rests between sets are minimal, exercise can be aerobic and thus cardiovascular function can also improve. Aerobic exercise None Some older people who are not physically active may need to improve their functional abilities by strength training before they will be able to do aerobic exercise. Strength training None Stretching and flexibility , Balance trainingaims to challenge the center of gravity by exercising in unstable environments, such as standing on one leg or using balance boards. Balance training is often used in an attempt to prevent falls in older people, particularly if their position sensation is impaired. However, it may be ineffective because any balance activity is skill specific (that is, good balance while standing on a balance board does not improve balance in dissimilar activities). Also, such balance training itself can cause falls. For most older people, flexibility and strength training exercises prevent falls more effectively. Such a program develops strength around the joints, increasing stability, and helps people hold body positions more effectively while standing and walking. Also, increased muscle mass, strength, and flexibility improve a person's ability to withstand the impact of falls and to recover faster from any resulting injury. 