As we get older, aging takes a toll on our muscles and our bones. In the United States, over 53 million people either already have osteoporosis or are at a high risk of developing it due to low bone mass. Many elderly people see a decrease in mobility, strength and the ability to live independently. But these exercises can slow down that process:
High-Intensity Interval Training. A recent study by Mayo Clinic found high-intensity interval training, which combines short bursts of intense aerobic activity with longer stretches of moderate exercise, can slow aging. This is because HIIT encourages cells to make more proteins “to fuel the energy-producing cellular mechanism,” according to this article. The study found that older people who participated in this study had a 69 percent increase in mitochondrial capacity, meaning improved chemical energy within cells.
Strength training. Of course, lifting can help you build and retain muscles. Just be careful not to lift too much. Start off with lighter weights, and slowly build up to heavier ones — and don’t forget that protein shake afterward!
Water aerobics. Water aerobics are great for building strength because they are a full body exercise. By using water resistance, you are building muscle. Water also is great for healing injuries.