Fitness Tip

Exercising An Aging Body Pays Off


“Research shows, over and over, that regular exercise can help to prevent or even reverse the decrease in balance, flexibility,  muscle strength, and bone density that typically accompany aging,” states Colleen Daily, Athletic Trainer and owner of Daily Fitness.  “Research also shows that it’s never too late to start preventing or reversing such changes through exercise.  At Daily Fitness, our personal trainers work one-on-one with individuals to develop exercise programs that help prevent the physiological changes of aging.  We help people who have never exercised get started safely, and we challenge the seasoned exerciser to reach new heights.”

It’s a scientific fact that muscle mass and strength decrease with age.  A sedentary person can experience a 30% decline in muscle strength and a 40% reduction in muscle mass from age 30 – 70.  The good news is that these decreases can be reversed.  Research conclusively proves that people who participate in strength training exercise can increase muscle strength and mass, no matter how old they are.  The classic study on strength training was done with 100 nursing home residents in Boston ranging in age from 72-98.  With instruction, the subjects lifted weights with their legs three times a week for 10 weeks.  At the end of the study, there was an increase in thigh muscle mass of 2.7% and a 113% increase in leg strength.  Increases in muscle mass take 2-3 months, but muscle strength can improve with just a couple of weeks of strength training exercises.  Building muscle strength doesn’t require big muscles.  The brain is what recruits the fibers in the muscles to generate strength.  Studies show that the recruitment of muscle fibers by the brain improves within days of starting a strength training program.

“Starting a strength training program is our specialty,” states Colleen Daily.  “At Daily Fitness, we create exercise programs for individuals that emphasize strength training. These programs not only address the issues of the aging body, but they increase self-confidence, help with weight loss, improve sleep and reduce depression. Quality of life is the focus of our work.”

Daily Fitness offers a free personal training consultation for anyone interested in personal training services.  To schedule a consultation, call 623-256-7901.