| According to the Centers for Disease Control (CDC), | | | | follow: |
| "One in three adults 65 and older falls each year." The | | | | Start slow. Slowly building up to a desired fitness level |
| majority of hospital admissions for the elderly, in fact, | | | | is not only good advice for everyone, but it is |
| are due to fall-related injuries. Interestingly, a majority of | | | | particularly important for seniors. Injuries than can |
| these falls could be prevented, however, if more | | | | accrue from too much exercise, too soon, can be |
| seniors realized that they could reverse this trend | | | | particularly severe-and often permanent-for seniors. |
| through bodybuilding. | | | | For that reason, experts recommend that seniors new |
| It's Never too Late! | | | | to weight lifting exercise for only about five or ten |
| Aging has, historically, been viewed as an inevitable | | | | minutes at a time, at a low-to-moderate pace with light |
| (and often rapid) slide into infirmity and muscular | | | | weights when first commencing an exercise program. |
| atrophy. Consequently, many seniors have convinced | | | | They should then gradually increase the time and the |
| themselves that they must "slow down" with age, that | | | | intensity of the exercises as their bodies become |
| too much activity might can lead to accidents and | | | | stronger and more able to cope with greater exertion, |
| premature death. But the more that they have "slowed | | | | higher heart rates and prolonged training intervals. |
| down," the higher their chances of demoralizing (and | | | | Warm up/Cool down. The benefits of a good warm |
| often crippling) falls has become. | | | | up and cool down period during an exercise program |
| A coincidence? | | | | cannot be overemphasized. Research has shown that |
| Experts would say "no." A study at Colorado State | | | | a period of gentle stretching before performing the |
| University, for instance, found that two of the most | | | | major exercises (the warm up) can prevent injuries by |
| significant reasons why seniors fall are diminished bone | | | | warming and preparing the muscles for the |
| density (osteoporosis) and lack of muscle tone. Studies | | | | forthcoming exertion. Walking and gentle stretching |
| have shown that both of these conditions can be | | | | after the actual exercise period (the cool down) |
| prevented or improved by regular exercise, particularly | | | | assists the body to adjust to the cessation of |
| weight bearing exercises. Moreover, these studies | | | | exercise. This is especially important for the aged, as |
| have found that anyone can start bodybuilding at any | | | | their bodies take longer to adjust as compared to |
| age and at any fitness level and still increase their | | | | younger exercisers. |
| muscle mass and their strength. | | | | Drink sufficient water. Drinking sufficient amounts of |
| Benefits of Bodybuilding for the Elderly | | | | water during exercise is necessary to replenish the |
| Studies have shown that weight bearing exercises | | | | fluids lost via increased perspiration. Furthermore, |
| benefit the health of seniors in many ways. In general | | | | seniors have a higher risk of dehydration, so they |
| (and for everyone) bodybuilding has been shown to: | | | | should be especially diligent, making certain to drink |
| · Increase muscle mass | | | | continually during their routines. |
| · Increase bone density and strengthen bones | | | | These rules should help seniors to ease into a |
| · Improve balance | | | | bodybuilding routine that is both safe and healthy. |
| But... | | | | The research is clear-bodybuilding at any age is |
| Seniors can particularly benefit from bodybuilding, as it | | | | acceptable (and even recommended) for most of the |
| will partially reverse the slide into diminished muscle | | | | population. For seniors, however, this research has |
| strength and bone density. | | | | proven that their golden years needn't be an inevitable |
| Bodybuilding at any Age | | | | slide into infirmity and muscular atrophy, and that it's |
| In order to reap the health benefits of bodybuilding, | | | | never too late to start bodybuilding at any age. |
| however, there are a few rules that seniors should | | | | |