For women over 50

Tips for Staying Fit After 50

As difficult as it may seem, there are some simple and effective ways to stay fit after age 50.

These five simple tips can help you get (and stay) fit at age 50 and beyond.

1. Lift Weights
   Weight lifting may be the single best way for older women to maintain overall fitness and stop the slow creeping fat gain. Building strength with weight trainingis possible at any age, and some studies show women in their 70's building significant muscle by lifting weights 2-3 times per week.
2. Walk Regularly
   Walking has consistently been shown to improve cardiovascular fitness, help keep weight under control, and improve mood in those who maintain a regular walking routine. Any aerobic exercise (cycling, jogging, swimming) is great for maintaining lower levels of body fat and improving flexibility and overall body tone, but after age 50, walking has some advantages. The risk of injury is extremely low, so almost every woman can get out and start walking right away. Walking can be done in most weather, there is no special equipment required. Perhaps the biggest benefit to walking is that it's useful. Walking for errands, to give your pet exercise, to socialize, or to get out in the fresh air are all added benefits of using a walking routine to maintain fitness. Combining walking with weight training and you will have a simple and effective way to get and stay, in shape after age 50.

1. Perform Some High-Effort Intervals
   Interval training is a great way to improve overall fitness. It's fast and effective, but can be challenging. To get the benefits of interval training and minimize the risk, start slowly and stop when you are winded. For example, if you are out walking, increase your pace for 30 seconds, and then return to your regular pace. Repeat this 30-second burst once every 5 minutes. Continue until you've completed five, 30-second bursts. As the days and weeks go by, you may find that you want to jog during that 30-second interval. The beauty of interval training is that you are in control of the effort and the number of reps. If you are already in great shape, you can add some high-intensity interval training and kick it up a notch. When you start intervals, always pay attention to any warning signs that you are overdoing it.

1. Perform Core Exercises
   As we age and become less active, core strength is often one of the first things to suffer. Poor core strength can lead to a domino effect of other physical aches and pains due to poor body mechanics and poor alignment. Sore backs, hips, knees, and necks can often be traced back to poor core strength. The core muscles include more than just the abs, so it's important to consistently perform a balanced core strength workout. Do the quick core workout (above) 3-4 times each week to maintain your core strength and stability.
   Other great ways to maintain your core muscles are to perform simple body weight exercises that force the core to contract as you stabilize your body. Consider doing these exercises daily:
   • Push-ups
   • Alternating Supermans
   • The Seated Press Up
2. Eat Enough Protein
   Many older women aren't getting enough protein to maintain muscle mass. Protein is the major building block of the body, and because it isn't stored, it needs to be replenished regularly. Protein can be either complete (those containing 8 essential amino acids) or incomplete (lacking ​essential amino acids). Complete proteins are found in most animal sources such as meat, fish, and eggs while incomplete proteins are generally found in vegetables, fruit, and nuts. Vegetarian athletes often struggle to get adequate protein if they don't pay careful attention to the way they combine food sources. If you aren't getting enough protein, it may be difficult to build or maintain muscle. If you are a vegetarian, it's even more important for you to learn how to get enough of this essential nutrient.

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50+

Here are some tips that can help the 50 plus crowd in choosing healthy lifestyles.

• Set goals – One way to keep on a healthy tack is to aim high by setting goals in your fitness program. For someone who is overweight, they might think about how they would like to look at their ideal weight. For those who enjoy running, they can set a goal of finishing a 5k run or even a half-marathon. By concentrating on accomplishing fitness goals, many people find it is easier to motivate themselves to work on a healthy body every day.
• Build a home gym – The most convenient type of workout facility is a home gym that provides for easy exercise without having to travel anywhere. The costs of building your own home gym can vary depending on the type of exercise equipment that you choose. Simple weights and bike machines are relatively inexpensive. Treadmills and fancy weight or resistance machines require larger investments.
• Join a health club – One way to work out and socialize at the same time is to join a health or fitness club. Some people have problems exercising all alone in a home gym. A membership at a private or public gym allows you to keep fit in the company of others who share the same goal.
• Consider a fitness trainer – Many people do well when they have a professional fitness trainer who works with them on their own specific body requirements. A trainer can quickly assess what a customer needs to get in shape, so there is less trial and error that occurs compared to going it on one’s own. Make sure the trainer has the necessary qualifications for the job.
• Go at your own pace – While it is good to set goals, it is generally a good idea to choose a workout program that fits your needs. Pushing oneself too hard can lead to injury and avoidance of the exercise schedule. Try to make the workout routine fun and invigorating. For example, people who like to dance could choose a dance-based exercise program.
• Vet your restaurants – For those who eat out frequently, they should really look closely at the establishments that they frequent. Restaurants often use extra fat, salt, sugar, etc. to stimulate the taste buds of customers. However, you can ruin a good diet very quickly if you are not careful about where you eat out. Even dishes that seem healthy may contain a lot more harmful substances than you realize. Salad dressings, for example, can contain loads of fat, salt and sugar. Look for health-conscious restaurants that have low-sodium and low-fat options and particularly those that will make hard data available on food content.
• Take up gardening – Working in a garden has multiple benefits including providing exercise, fresh air, sunshine, healthy fresh fruits and vegetables, and a feeling of accomplishment. Make sure to include the produce from your garden in your regular diet. Learning about plants that grow throughout the year using permaculture and other methods allows gardeners to have something to tend to regardless of season.
• Eat meals more frequently – Research shows that eating more meals each day can increase the body’s metabolism rate. Therefore, instead of the old three square meals a day you might want to consider four or five smaller meals a day instead. Many people actually consumer less when they include regular snacks in the daily diet. The fasting between meals often leads to overeating when mealtime comes around.
• Do not forget about rest – In addition to exercise and diet, rest is an important factor in maintaining fitness. One way that people get burned out quickly is when they fail to rest the body properly giving it time and energy to heal in between workouts. Not resting properly while exercising can also lead to injury. For example, when weight training; make sure to let the body rest properly between sets to avoid injuries to ligaments, tendons, muscle and cartilage.
• Choose outdoor activities for fitness – If you prefer to combine fitness with your other regular pursuits, choose those activites that naturally provide exercise like swimming, skiing, hiking and bicycling. In this way, you can have fun while keeping the body in shape. Travelers might want to consider packages that include camping, trekking and similar physical activities rather those in which you spend more time with sedentary pursuits.

Intro to push up exercises

Introduction to Lower Body Exercises

Intro to Pull-up Exercises

Intro to gym for over 50s

Exercise and over 60s

"Two minute of exercise … is enough to boost pensioners' health," the Daily Mirror reports. A pilot study into high intensity training suggests it may be an effective method of combating the effects of ageing.

However, the UK media are guilty of hyping the implications of a small study, involving just 12 people, which lasted only six weeks.

The 12 participants were randomised into two groups – a control group (no information was given on what the control protocol involved) and a high intensity training (HIT) group.

The HIT group were asked to complete a 6-second "all-out" cycling sprint, two times a week, over the course of six weeks. The number of sprints in each session was progressively increased throughout the intervention, ranging from six 6-second sprints to 10 6-second sprints.

They found there was improvement in blood pressure, aerobic fitness and mobility in the HIT group compared with the control.

Since the results were based on findings from just 12 people, they will not accurately reflect the diverse and varying situations and experiences of older people in England as a whole. The results of HIT in larger groups of elderly people may be different from those seen in this small sample.

There was also no reported assessment of risks. This is an important issue as there have been anecdotal reports that intense activity can trigger health conditions such as a stroke, as was the case with broadcaster Andrew Marr.

The bottom line is this study has shown some promising findings for HIT in the elderly, but has not yet got to the stage of providing reliable evidence that it works or is safe. 

Where did the story come from?

The study was carried out by researchers from the University of Dundee and was published as a letter to the editor in the peer-reviewed Journal of the American Geriatrics Society. No funding source was specified in the publication.

While generally the media reported the story accurately, there were no adequate discussions on the limitations of a small preliminary study of this type.

This could lead readers to think this exercise approach is proven to work, with lots of evidence behind it. However, based on this small study alone, this is not the case.

Claims such as the Daily Express' "Two minutes exercise a week can beat ageing" are unsupported.

What kind of research was this?

This was a study looking at whether high intensity exercise training (HIT) might improve the physical fitness and mobility of older people.

The study authors remind us that the UK Chief Medical Officer's physical activity guidelines for elderly adults recommend moderate to vigorous-intensity physical activity several days each week.

A large proportion of the elderly population do not participate in the recommended amounts, with time being reported as the most common barrier to participation, much the same as for adults of other ages.

Short bursts of high intensity training have therefore been discussed as a possible solution to the time problem, and as a way of enabling the elderly to reap the many benefits of regular exercise.

However, the authors reported nobody has investigated whether HIT actually yields physical improvements in older populations, so they designed a small study to find out.

What did the research involve?

Participants were randomly allocated to a control (n = 6; five female, one male; aged 64±2 years) or HIT (n = 6; four female, two male; aged 65±4) group before baseline measurements of mobility and physical fitness were made.

The same measures were repeated after the six-week high intensity or control intervention so see if there were any improvements, and whether the improvements in the HIT group were significantly better than the control.

Each HIT session consisted of 6-second "all-out" cycling efforts occurring two times per week over six weeks. Male participants sprinted against 7% body weight and female participants against 6.5% body weight. The number of sprints in each session was progressively increased throughout the intervention, ranging from six 6-second sprints to 10 6-second sprints.

A minimum of one minute of recovery was given between sprints, with subsequent sprints not starting until heart rate was below 120 beats per minute.

The publication did not describe what the control group were asked to do, so we do not know what the HIT group were being compared to.

Physical function was measured using a number of outcomes, including:

• a "get up and go" test – the time a person takes to rise from a chair, walk three metres, turn around, walk back to the chair, and sit down
• a "sit to stand" test – the ability of the person to repeatedly stand up from a chair and sit back down again
• a 50m "loaded walk" test – walking 50m while carrying some weight

Other measures included:

• a 12-minute single-stage walking test to determine maximum oxygen uptake (VO2 max) – a measure of the body's ability to use oxygen and a measure of aerobic fitness
• blood pressure – measured using an automated blood pressure monitor

What were the basic results?

Statistically significant improvements in the HIT group compared with the control group included:

• a 9% reduction in blood pressure
• 8% greater VO2 max – a measure of aerobic fitness
• 11% improvement in the "get up and go" test

There were also improvements in other measures of mobility and fitness within the HIT group, but these were matched by similar improvements in the control group, meaning the differences were not significantly different between the two groups. These included improvements in the "sit to stand" test, 50m loaded walk, positive engagement in physical activity, revitalisation, and physical functioning.

How did the researchers interpret the results?

The authors concluded their results "strongly suggest that performing two minutes of exercise per week for six weeks may be an effective strategy for counteracting age-related functional decline, reducing cardiovascular disease risk and promoting further engagement in physical activity within the elderly population."

Conclusion

This small preliminary study indicated high intensity training (two sessions per week for six weeks) improved blood pressure, aerobic fitness and mobility in and out of a chair, compared with a control group of 12 people over the age of 60.

While this research is promising, there are a number of limitations to be aware of.

We don't know anything about what the control group were asked to do. For example, control groups are often given lifestyle advice as part of an incentive to take part in studies and are otherwise free to continue whatever lifestyle habits they had before, but we don't know if this was the case in the current study.

Curiously, the control group also improved significantly on many measures, so it would be interesting to know what they were doing that also led to these improvements. It is somewhat of a strange oversight that no information was given on the control protocol – possibly a more in-depth description of the study is in the pipeline.

There was also no discussion of the potential risks of high intensity exercise in the elderly, a concern that has been raised in the past, particularly in the frail, and could include exercise-related injuries or a raised risk of heart attack.

As the publication was so brief, we do not know the basic fitness level of either group, as the results of the medical outcomes study were not presented, nor do we know if they had any medical conditions. Based on this study alone, we do not know if the potential benefits of HIT outweigh the potential risks.

The characteristics of the 12 participants were not described in any detail, so we don't know if they are typical of the over-60s. This means it's difficult to tell how relevant and generalisable the results are to the wider over-60s population in the UK.

Furthermore, the study was short at just six weeks long. This means there wasn't enough time to see if any beneficial effects were temporary or more long term, or whether this exercise approach could reduce the risk of certain diseases or increase a healthy lifespan.

The results are based on just 12 people, so they may be prone to sampling biases and chance findings.

This type of study is designed to provide a proof of concept that something may work using a small group. The intention is then to conduct larger studies to provide more reliable evidence to confirm or refute the initial findings.

This study has shown some promise for HIT in the elderly, but has not provided reliable evidence. Until that happens, current adviceon physical activity and lifestyle in the elderly is unlikely to change.

Recommended activities for the over-60s include walking, swimming and cycling. Yoga and tai chi may also help improve mobility and prevent falls, which are a common cause of injury in older people. 

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Exercise in middle age

"A new study has suggested that exercising in your 40s could stop the brain shrinking," The Daily Telegraph reports.

A study found people with good fitness levels in their 40s had larger brains than their unfit peers when measured 20 years later. The concern is that people with smaller brains may be more likely to develop dementia.

The study, part of a big ongoing research project in the US (the landmark Framingham Heart Study) measured people's exercise capacity and heart and blood pressure reactions to exercise during a treadmill test, at an average age of 40.

The same people were assessed about 20 years later, with a repeat exercise test and an MRI scan to determine brain volume.

People with 20% less fitness compared to the average, had smaller brains by the equivalent of one additional year of ageing. A similar effect was seen for higher blood pressure or heart rate in response to exercise.

However, we don't know the importance of the brain size differences measured and as this was only done once, it is not clear whether the size had actually changed.

So we cannot be sure fitness levels directly caused the differences in brain size. But the research does add to the growing evidence that physical fitness and better mental capacity in older age go hand-in-hand. 

What is good for the heart tends to also be good for the brain. Read more about how exercise may reduce your dementia risk.

Where did the story come from?

The study was carried out by researchers from Boston University School of Medicine, Framingham Heart Study, Harvard Medical School, Broad Institute of MIT and Harvard and the University of California. It was funded by the National Institutes for Health and the American Heart Association. 

The study was published in the peer-reviewed journal Neurology.

Reports in the UK media overstated the certainty of the study. The Daily Mail's headline: "Being a couch potato shrinks the brain," makes the results sound more definite than they are. The report says that "failing to exercise" was the cause of smaller brains. 

The Daily Telegraph says the study "revealed … exercising when aged between 40 and 50 could help prevent the brain shrinking". However, the study did not look at whether people exercised, how much they exercised or at what age. It only included information about their fitness levels, blood pressure and heart rate.

What kind of research was this?

This is a prospective cohort study, which tracks people over a long period of time and compares information taken at different time points. It's a good way to look for links between factors – in this case between fitness and later brain size. However, it cannot prove that one thing causes another.

What did the research involve?

Researchers took a large group of people, average age 40, and tested their fitness levels using a treadmill. They recalled them 20 years later to repeat a fitness test and have an MRI brain scan and cognitive tests. They looked for links between fitness at the first test and brain size and cognitive skills 20 years later.

The fitness tests involved people exercising on a treadmill until they reached 85% of their maximum heart rate, calculated by age and sex. Fitter people are able to exercise for longer before reaching this level. This time was used to calculate people's total exercise capacity. People's heart rate and blood pressure were also monitored before and during the test.

The researchers excluded people from their first analysis if they already had cardiovascular disease, had been taking beta blockers (drugs that slow heart rate) or if they had dementia or any condition that could affect the brain scan or cognitive tests. They were also excluded if they were unable to complete the exercise test.

In their analyses, the researchers adjusted their figures to take account of the following confounders:

• age
• sex
• the time between examinations
• whether they smoked
• whether they had diabetes
• whether they had a gene linked to Alzheimer's disease
• whether they took medicine to treat high blood pressure

What were the basic results?

People who had 20% lower fitness levels based on the exercise capacity test had smaller brain volumes when assessed in later life. Those with a higher heart rate and diastolic blood pressure while exercising also had smaller brain volumes. Higher systolic blood pressure was also linked to smaller brain volumes, but only when the researchers looked at the subset of people with high blood pressure.

There was no link between lower exercise capacity in mid-life and any measures of cognitive function (thinking ability) in later life.

How did the researchers interpret the results?

The researchers say their findings: "provide new evidence that lower cardiovascular fitness and elevated exercise blood pressure and heart rate responses in early to midlife are associated with smaller brain volumes nearly two decades later, thereby linking fitness over the life course to brain health in later life".

They say that encouraging people to be fit in middle age could improve healthy brain ageing, especially for people with raised blood pressure.

Conclusion

We already know that high blood pressure in mid-life is linked to increased chances of getting dementia in older age. Also, taking regular exercise in middle age has been linked to a lower chance of dementia.

This study adds to what we already know about links between having a healthy heart and circulation, and a healthy brain.

The study found that people who did well in fitness tests at around 40 years of age had fewer signs of brain shrinkage at around 60. However, this did not translate into signs that the brain was working less well – perhaps because people were not old enough to have shown signs of slowed cognitive function.

We don't know from the study whether fitness levels are directly linked to brain shrinkage in a causal fashion. Therefore we can't say whether any particular amount of exercise protects against brain shrinkage. However, the researchers suggest that better cardiovascular fitness provides better blood flow and oxygen delivery to the brain, helping to keep it healthy.

The study has some limitations; importantly, brain volume was only assessed once, at the end of life, so we don’t know how much people's total brain volume had changed over time. We don't know the likely effect of the differences in brain volume measured. Also, the researchers did not calculate the possible effects of carrying out many different calculations on one set of data, which can increase the likelihood of some findings being down to chance.

Exercise has so many benefits that it can be confidently recommended, despite any questions about this particular study. However, there is no 100% guarantee that healthy lifestyles, including exercise, can prevent dementia in later life.  

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Exercise and over-50s

"Doing moderate exercise several times a week is the best way to keep the mind sharp if you're over 50," BBC News reports.

A review of existing data found both aerobic exercise and strength training appeared to improve cognitive functions, such as memory, attention, and how well people carry out tasks. 

The review brought together information from 39 studies in the biggest summary of the effects of exercise on mental ability to date.

Previous summaries of research have had unclear results. But this study found most types of moderate to vigorous exercise had a positive effect as long as sessions lasted at least 45 minutes.

The researchers say doctors should recommend people take part in exercise on as many days a week as possible.

Importantly, the study found people benefited even if they were already showing signs of mental decline. This means exercise might help those with early signs of dementia stay mentally alert for longer.

The study provides yet another reason to keep active in later life – both the mind and the body should benefit.

It's recommended that adults do at least 150 minutes of exercise a week, ideally through a combination of aerobic and strength training exercises.

Where did the story come from?

The study was carried out by researchers from the University of Canberra and Australian National University, both in Australia. No funding information was provided. 

It was published in the peer-reviewed British Journal of Sports Medicine on an open access basis, so it's free to read online.

The study was widely reported, with somewhat conflicting and inaccurate advice in the headlines.

The Daily Telegraph and the Daily Express say people only need exercise for 45 minutes a week, although most of the studies included exercise programmes twice a week or more.

The Sun says "walking benefits the brain more than cycling" – but the study didn't present any evidence for this.

The intensity rather than the type of exercise was important, so moderate-intensity cycling should be as good as moderate-intensity walking or running.

What kind of research was this?

This was a systematic review and meta-analysis of randomised controlled trials (RCTs) of exercise programmes.

A meta-analysis of RCTs is a good way to summarise and pool evidence to show whether a particular intervention (in this case, exercise) affects a particular outcome (in this case, cognitive function).

What did the research involve?

Researchers looked for any RCTs that compared an exercise programme with a control group, among adults over 50 living at home, with at least one test of cognitive function (mental ability) as an outcome.

They excluded studies where exercise was not the only intervention – for example, exercise plus brain training – to focus the study on exercise alone.

They then pooled the results between exercise groups and control groups to find the standard mean difference from baseline cognitive function.

Researchers also analysed the results by:

• type of exercise (aerobic, resistance/strength training, a combination of the two, yoga and tai chi)
• intensity (low, moderate or high)
• duration of exercise session (less than 45 minutes, 45 minutes to an hour, more than an hour)
• length of programme (4-12 weeks, 13-26 weeks, more than 26 weeks)
• frequency of exercise sessions (two or fewer, 3 or 4, 5-7)

Tests of cognitive function included overall cognition, attention (such as ability to process information quickly), executive function, long-term memory, and short-term working memory.

All the studies were assessed for risk of biases, such as publication bias. The researchers did not exclude any studies based on the date of publication or type of exercise.

What were the basic results?

The study found, overall, taking part in an exercise programme had a small to moderate positive effect on cognitive function, although this varied considerably from one study to another.

People's mental abilities at the start of the study made no difference to the results – people were likely to benefit even if they already showed signs of mild cognitive decline.

Looking at the different types of exercise separately, the authors found:

• all types of exercise studied except yoga showed a positive effect on cognitive function
• aerobic and resistance training (such as weight training) showed similar effects, suggesting that both types of exercise are important
• studies where exercise duration was 45 minutes to an hour showed better results than shorter or longer exercise sessions
• all lengths of exercise programme, and programmes with all frequencies of sessions, had a positive effect – there were no clear differences between them
• moderate and vigorous exercise showed better results than low-intensity exercise

The type of control group made a difference. Where people in the control group had either no intervention or a sedentary intervention (such as attending lectures or a computer course) the difference in cognitive function compared with exercise was notable.

However, when the control group did stretching exercises or attended social events, the difference was small enough that it could have been down to chance – in other words, it wasn't statistically significant.

The quality of the evidence was assessed as "moderate" overall. It's not possible to blind people in exercise studies as to whether or not they're doing exercise, which means the studies all have a risk of bias from people knowing whether or not they're being treated.

How did the researchers interpret the results?

The researchers say their findings "suggest that an exercise programme with components of both aerobic and resistance-type training, of at least moderate intensity and at least 45 minutes per session, on as many days of the week as possible, is beneficial to cognitive function in adults aged more than 50 years".

They say future studies should accept as a starting point that exercise is beneficial, and concentrate on ways to "refine the prescription" to identify the best exercise programme to benefit brain function.

Conclusion

It's no surprise to hear that exercise has health benefits – but not everyone knows that it's good for your brain as well as your body.

This study provides evidence that, even for people with some signs of declining mental function, regular moderately intense exercise has a positive effect.

There are a few minor caveats, however. Although the study showed tai chi is beneficial, this was based on only four trials.

And it's not completely clear how often people need to exercise. The study found any number of weekly sessions showed a benefit, but it's reasonable to think more sessions would be more beneficial.

The reasons why physical exercise benefits mental function are thought to include better blood flow to the brain, which keeps nerve cells healthy and supplied with oxygen, lower inflammation and less cellular damage.

Current guidelines for exercise for adults in the UK are to do at least one of the following:

• 150 minutes of moderate aerobic activity, such as cycling or fast walking, every week, and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
• 75 minutes of vigorous aerobic activity, such as running or a game of singles tennis, every week, and strength exercises on two or more days a week
• a mix of moderate and vigorous aerobic activity every week (two 30-minute runs plus 30 minutes of fast walking equates to 150 minutes of moderate aerobic activity) and strength exercises on two or more days a week

Other ways you can reduce your risk of dementia include:

• eating a healthy diet
• maintaining a healthy weight
• regular exercise
• not drinking too much alcohol
• stopping smoking (if you smoke) 

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Senior exercise

• Senior Exercise Overview
• What happens to muscles as we age?
• Is it ever too late to build muscle?
• Can I get stronger without building big muscles?
• What happens to endurance as we age?
• What happens to flexibility as we age?
• What happens to balance as we age?
• What happens to bones as we age?
• What happens to our joints as we age?
• Does exercise help cognitive function?
• Can exercise improve mood?
• How much exercise do I need to do for health and fitness?
• How do I get started?
• What are some senior exercise programs?
• Where can I get more information about exercise for seniors?

Exercise for over 60s

Ask anyone to guess which age group is least likely to be meeting recommended physical activity guidelines, and they'll opt for children. So here's a statistic that may surprise you: in 2007, 72% of boys and 63% of girls aged 2-15 met the '60 minutes a day, every day' target. Grown-ups (aged 16-64) didn't fare so well - with 40% of men and just 28% of women achieving the recommended level of physical activity for adults (five or more sessions of 30 minutes' moderate activity a week).

But it's older people who sit firmly at the bottom of the class. Department of Health figures show that only 17% of men and 13% of women over the age of 65 are sufficiently active. Other research shows that 44% of adults over the age of 70 years take a 20-minute walk less than once a year - or never.

It seems that the older we get, the less active we are. But why? According to the findings of a study from the University of Dundee, published in the journal Age and Ageing, the most powerful 'deterrent' among the over-65s is a lack of interest, and disbelief that exercise can enhance and/or lengthen life. It's what Bob Laventure, a consultant on older people and physical activity at the British Heart Foundation National Centre for Physical Activity and Health, classifies under the "it's too bloody late for me" excuse.

The benefits

But is it too late to improve your fitness and health once you are past the first flushes of youth? "Absolutely not", says Laventure. "You can train the older body, and markedly so." And, he says, with so much "untrained reserve" it's possible for sedentary people to make huge gains, and fast.

Studies show improvements in balance, strength, gait, muscular power, blood pressure, endurance and bone density as a result of regular physical activity in older age. For example, one study on 90-year-old women in a nursing home found that 12 weeks of strength training took the equivalent of 20 years off their thigh muscle age, resulting in improved walking and mobility.

Another study found that six months of regular exercise increased VO2 max (a measure of aerobic fitness) by 30% in 60-70-year-olds. Exercise even helps you live longer - research from Harvard University found that men who burned 2,000 calories a week through exercise lived two-and-a-half years longer, on average, than sedentary men.

"There's also good evidence that physical activity has important effects on the mental health of older adults," says Laventure. A joint study by the National Institute of Mental Health and Age Concern in 2006 found that regular exercise was associated with reduced stress, depression and anxiety; enhanced cognitive function and overall psychological wellbeing; and increased self-esteem and contact with the community.

The barriers

It would seem, then, that physical activity can add not only years to your life, but life to your years. But back to those "perceived barriers". Aside from not having much interest in working up a sweat, respondents in the Scottish study also cited physical symptoms - such as painful joints, a lack of energy or shortness of breath - an unwillingness to go out alone or in the evening, and reluctance to join a group or make new friends, as reasons not to exercise. They are all factors which Laventure puts down to fear and lack of confidence.

"There's often a perception of risk among older people regarding physical activity", he believes. "People worry 'is this safe for me? Will I have a heart attack? Will I make an existing condition worse?'"

And it's not just the physical exertion itself that is perceived as risky. "It's all very well talking about brisk walking for 30 minutes per day - but for some older people the very environment is a potential barrier. They wonder 'is my neighbourhood or local park safe to walk in?' These sort of concerns put many sedentary older people off becoming more active."

Research backs Laventure up. In a study by the Women's Sport Foundation, 60% of women over 60 said they would exercise more if they had someone to go with. Other research, published in the Journal of the American Geriatrics Society, found fear of falling to be a significant factor in low physical activity levels in older women.

But are such fears valid? In most cases, no. As the Age and Ageing paper states: "shortness of breath may be interpreted by older people as a symptom of disease, rather than a normal response to physical activity. Similarly, patients with osteoarthritis may need reassurance that physical activity can be beneficial and may alleviate painful joints."

In fact, the benefits of physical activity - at any age - are so compelling that it could be argued that a bigger threat to health and longevity is not exercising. "Inactivity is life-limiting", says Laventure.

He draws an image of concentric circles around an armchair, a kind of comfort zone. "The less we do, the more function we lose", he explains. "So at 65, you might be comfortable going down the road to the shops, getting in the car, visiting friends. At 75, you might be comfortable going to the kitchen but not up the stairs or down the street. At 85, it's difficult to get out of the armchair at all … The circles get smaller and smaller as you become less mobile, have less social contact, an increased loss of independence and an increased risk of disease ... It's a downward spiral."

OK. So physical activity works, even if you've been sedentary for some time. And it's well worth doing. But how much do you need to do?

The target

"The government goal is 30 minutes of moderate intensity activity on at least five days of the week, but at the beginning, your goal should simply be to start moving more," says Laventure. That might mean around the home, or in the garden - and it certainly doesn't have to be in a brightly lit, noisy gym.

But whatever you choose - Tai Chi or Thai boxing, chairobics or cheerleading - the activity you do needs to be consistent, in order to reap the benefits. "The challenge is sustaining physical activity in the long-term - so it has to be something that will keep you motivated," says Laventure. And if the findings of the Scottish study are anything to go by, you'd be advised to recruit a friend or partner to go with, both for motivation and support and safety.

And what about exercise type? Aerobic activity - brisk walking, cycling or swimming - is the gold standard, as far as government guidelines are concerned, but something that Laventure believes has been neglected in the UK is the importance of strength, flexibility and balance training. "We're a bit behind the times here - the American College of Sports Medicine and World Health Organisation both recommend twice-weekly training in these important attributes for older people, to assist with fall prevention and for the maintenance of independence."

Through his company, Later Life Training, Laventure trains health and fitness professionals to work specifically with older and frail people, addressing fall prevention, and those who have already had falls (find a directory of qualified instructors at laterlifetraining.co.uk).

Unfortunately, this type of class isn't available in any of the major gym chains, as yet. Indeed, the average gym does little to cater for the needs of older, less mobile exercisers, perhaps rooted in a belief that it's 'too late' for them to get active. "Part of the problem is that gym staff aren't trained to work with older people", says Laventure. "They don't know how to adapt standard fitness programmes to suit older clients."

Not that programmes always need to be adapted … "We have the potential, even in advanced years, to enjoy very vigorous activity," says Laventure. Yoshihisa Hosaka, the 60-year-old runner who, earlier this year, broke the 60+ world marathon running record with a time of 2 hours 36 minutes, would agree. So would David Shepherd, who attained a British record at the 2000m indoor rowing championships last year (8.55.9) - in the 85-89-year-old category.

It's unlikely, I imagine, that you'll be bumping into either of them at a chairobics class any time soon.

Resources

Later Life Training
laterlifetraining.co.uk
Has a directory of exercise instructors with postural stability instructor training for fall prevention and for those who have suffered falls.

British Heart Foundation National Centre for Physical Activity and Health
bhfactive.org.uk
Has a section devoted to older adults and useful links to many other relevant websites.

The Lifelong Fitness Alliance
50plus.org
Offers advice and encouragement on getting and staying fit beyond 50.

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