Exercise Benefits Over 90

Have you ever seen the 96-year-old who trains and runs the spartan race? I highly recommend doing an internet search on this and see what I mean.

The point is that age is just a number.  You can exercise and move at any age.  Below are some research articles that showed the benefits of exercising over 90 years of age!

Research Articles on Exercising in Individuals Over 90

1. “Physical Activity and Mortality in the Oldest Old” from The American Journal of Public Health

• Summary: The study examined the impact of physical activity on mortality rates. The research found that even light physical activities, over the age of 90, such as walking and gardening, significantly reduced mortality risk.
• Example: Participants who engaged in regular walking had a 30% lower risk of death compared to their sedentary counterparts.

2. “Resistance Training and Functional Capacity in the Oldest Old” from Journal of the American Geriatrics Society

• Summary: This study examined the benefits of resistance training for people over the age of 90. The study showed that muscle strength, balance and overall functional capacity improved.
• Example: A group of nonagenarians participating in a 12-week resistance training program showed a 40% increase in muscle strength and improved balance, leading to fewer falls.

3. “Exercise Training and Cognitive Function in Older Adults Over 90” from the Neurobiology of Aging journal.

• Summary: This study explored resistance and aerobic exercise on cognitive function in people over the age of 90. The results indicated that regular exercise can slow cognitive decline and improve memory!
• Example: Participants who engaged in aerobic exercises like cycling or swimming for 6 months demonstrated better performance in memory tests compared to those who did not exercise.

4. “Effects of Tai Chi on Balance and Fall Prevention in the Oldest Old” from the Journal of Aging and Physical Activity

• Summary: The study assessed the effectiveness of Tai Chi on improving balance and preventing falls in the persons over 90 years of age. The gentle movements and emphasis on balance make Tai Chi a good exercise for this age group.
• Example: After a 16-week Tai Chi program, participants reported a 50% reduction in falls and significant improvements in balance and coordination.

5. “Endurance Training and Cardiovascular Health in Nonagenarians” from the Circulation journal

• Summary: This study focused on endurance training and cardiovascular health in people over 90. The research findings suggested significant improvements in cardiovascular health and a decrease in blood pressure.
• Example: Nonagenarians who participated in a 10-week endurance training program, such as walking or light jogging, experienced a 15% reduction in systolic blood pressure and improved heart health markers.

These are some great studies to show the various benefits of exercise for those individuals over the age of 90.  It demonstrates that engaging in physical activity can significantly improve health and quality of life at an older more experienced age.