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As part of my lit review for my master’s I am reading just about every aspect of fall risk reduction, the physical changes associated with the aging process, components of effective exercise programs, self efficacy and participation in a fall risk reduction program and this is just the beginning.
I found one study particularly noteworthy because it was a 20-year longitudinal study. Researchers gathered data from 860 men, 25-60 years old, who worked out 5 times a week. 20 men stayed throughout the entire study. The average stay in the study was 5 years and on average, the men worked out 3 times per week (Golding, 2001. Exercise and aging: a 20-year study. Physical Fitness and Health Promotion in Active Aging, p. 43-59).
The most significant physiological changes occurred within the first year and then measurements leveled off. Let me say that again… the measurements leveled off, they did not decline. The fact that these men remained at the same physical strength and ability levels over a 20-year study disproves the weakness is an inevitable part of aging belief.
The data demonstrates that most of the decline in physical ability in older adults is more a function of disuse than aging. USE IT OR LOSE IT. This study clearly indicates that rapid decline in physical fitness is directly related to a sedentary lifestyle and physical inactivity. Use it or lose it.
However, it’s never too late to benefit from consistent participation in an exercise routine designed for older adults. In fact, frail elders benefit the most from gentle seated movements that safely challenge their physical limits. Challenge physical limits safely bears repeating. No two people age the same so each person has different abilities and limitations.
Respect your limitations, your parents limitations, your grandparents limitations. Use it or lose it. Take 5 to Exercise each day to maintain your strength.