Senior Fitness Mythes Debunked

Adjusting Your Fitness to Aging: Myth that should be debunked

The idea of fitness changes with the growth of age. There are several misconceptions that are developed in every culture and due to these misconceptions, there are chances that the old people avoid doing things that are beneficial for them. When it comes to the maintenance of old age health, there are several benefits that can be attained with exercise. Fitness routine can change but it should not get eliminated from the daily routine. Here are some myths about the old age fitness that needs to be debunked:

1.    I am too old to start exercising:

This is one of the most common concerns of almost every old age person. Age does not matter when it comes to fitness. This is a myth that is created due to several unpleasant incidents. However, the truth is, no age is inappropriate to get fit again. There is always a possibility to improve the health. The type of exercise can change but not doing it at all should not be an option.

2.    My heart does not have the capacity to bear this:

Again a myth that should be debunked. There is no relationship between the capacity of the heart and fitness exercises. If you are one of those who is facing some issues of the heart, you can just go for the moves that are simple and the moves that do not require much physical activity. However, getting fit is not related to the health of the heart. In fact, it can be quite beneficial for the health of the heart.

3.    I cannot do it like I used to:

This is something that needs to be accepted. There are certain things that can be done only at a specified age. You cannot expect to have the same energy level at old age. You need to let go the past. Every age has its own beauties so it is better to appreciate those instead of contently thinking about the future. Getting fit is not about running at the same speed you used to do when you were in college. It is about how much you are doing as compared to your age fellows.

4.    Stretching can be done only a few days in a week:

Previously, it was believed that stretching at old age can be quite harmful. However, the detailed researches conducted on that point clearly indicates that there are no harmful effects on getting involved in the stretching exercises or fitness routines. However, it must be noted that the routine will be different for every age group. The flexibility in a person is an indication of lean body mass. It is always best to maintain it.


These are the myths that need to be debunked when it comes to the health maintenance and fitness of old age. Without even thinking about the limitations, it is best to do whatever it takes to live a healthy life.

Brain Health


Our brain function doesn’t have to fade simply because we are growing older. A lot of people go about taking care of their physical health, lifting weight and going through with other exercises but fail to think about the health of their brain. This is something everyone should do. We all need to take care of our brain as it serves a very important role in our daily lives; from playing to learning, to working, aptitude, memory, and personality, the brain does a very important job in our lives.

While the brain serves as one of the most vital organs a human body is equipped with, it is also the most mysterious. There are a lot of things about the brain that are yet to be uncovered by scientists including why some people can remember their first pet at the age of 100, while some develop brain decline in their 50s. But according to researches, taking care of our brain can help it remain sharp as stack and this can be done with just a few lifestyle choices. Having a healthy brain is very essential for everybody. Below are some amazing tips that can help us keep our brain healthy;


The heart is one major organ that a lot of us look well after. The heart gets its disease when the arteries that provides it with blood are occluded. In other words, this means that heart diseases come up when the heart doesn’t get enough nutrients. This same logic applies to our brain. If the arteries that supply blood to the brain are clogged and therefore do not provide the brain with the nutrients it requires, the health and function of the brain will be compromised leading to brain diseases. You should ensure that you have your cholesterol levels checked, increase your intake of unsaturated fat and decrease your intake of saturated fat.


One of the things that highly engages our brain is socializing. Social settings help us use our brain quite well. When we go out to meet people, we read facial expressions, we read body languages, practice empathy for others and understand social context; all of these involves using our brain. Additionally, when we interact with others, we tend to get more positive emotions which in turn provides the brain with chemicals that ensures that the brain remains healthy.


That’s right, exercise keeps our arteries healthy and also affects the brain tissue in a positive way. As we go older, our brains have the tendency to shrink, but people who exercise regularly do not experience this. Why, you might ask? The answer is simple; when you exercise, the number of connection in the brain is increased, and the more connections the brain has, the more memory storage capacity it will have to save information. Exercising also triggers the brain derived neurotropic factor (BDNF), which helps the neurons to remain healthy while keeping them away from dying.

Overcoming Stress

The Best Action Plan To Overcome Stress, According To Experts

If there is one way to best define dealing with stress, it has to be breathing in and out. And that is actually the best way to overcome stress and de-focus yourself from it – according to many experts.

However, breathing in and out may only help temporarily. There are tons of people who find it hard to actually get rid of stress, and feel captured by it in their subconscious mind. So, how to best overcome stress?

We are sharing a list of tips for effective stress management below:

Identify the source

What is it that makes you stressful? Is it a recent event, a loss of a loved one, too many tasks to deal with or your procrastination?

You should at first learn to identify the source of stress and focus on your thoughts, feelings and behaviors that contribute to your everyday stress levels. The best way to define your true source of stress is by looking on your habits, attitude and excuses and accept the responsibility for the role you play in creating or maintaining it.

Replace Your Unhealthy Coping Strategies With Effective Stress Management Techniques

After you know the source of stress, you should try and think about the ways to currently manage and cope with it. A stress journal can help you a lot in that matter and help you see how healthy or unhealthy your coping strategies are.

For example, the unhealthy ways of coping with stress include smoking, using pills or drugs to relax, drinking too much, withdrawing from friends, bingeing on junk or comfort food, procrastinating, sleeping too much or zoning out for hours looking at your phone.

Get Moving

Try to replace the above mentioned ineffective techniques with ones that contribute to your greater emotional and physical health to feel calm and in control. For example, you can try:


  • Hiking
  • talking to people you trust
  • Walking or cycling to the grocery store
  • Parking your car to the farthest spot and walking
  • Pairing up with an exercise partner and encouraging yourself working out
  • Playing ping-pong or other fun activity-based games with your kids etc.

As you can see, the general idea is to connect with others but also connect with yourself in a way that is not hurting or zoning you away. Instead, in a way that is actively helping you boost the positive hormones and bring energy to your mood.

senior exercise

5 Easy Ways To Get Exercise As You Age – Only 10 Minutes A Day

Let’s face it – there are so many reasons that tend to slow us down as we age. Many seniors find it hard to exercise because of their health problems, weight or pain issues or worries about failing.

The truth is, as people grow older their active lifestyle becomes compromised. However, being active as you age is incredibly important. Getting moving can boost your energy, maintain your independence and even protect your heart while eliminating the symptoms of illness or pain. Exercise is also great for slimming down but also improving your mental memory and gaining your confidence.

Below, we are listing some easy ways for seniors to get fit in just 10 minutes of exercise per day.

Around the house exercises – Picking your morning newspaper doesn’t have to end at your patio. You can take some time to read it while walking up the street and stretch. Same goes for your car trips to the local store, that can easily be swapped with fast walking or jogging.

Exercise while you cook – If you are cooking dinner, you have the perfect surroundings to do standing push-ups while waiting for your pot to boil. You only need to stand about an arm’s length from your kitchen counter and push your arms against it – pushing in and out to get your arms and shoulders toned.

Shoot baskets with your kid – Kids love basketball, and installing a mini basketball court on your garage can be a great way to loosen up during the week and spend some quality time with your loved ones. If you don’t have a yard – the nearest basketball court will do just fine.

Get going while waiting – Are you waiting for your child, nephew or grandchild from school? If you have time, walk around the block several times or around the field while they are playing soccer. The cardio exercise will definitely help you.

When you are watching TV – We all know that watching TV triggers the lazy one in us. However, it does not have to be like that. You can jog in place during commercials or do leg exercises and lifts with small weights while you watch your favorite news channel.

So, have you figured out your exercise yet?

Pack your sneakers, gear up and start improving your health day after day.

And the best part?

You will start feeling the positive energy day by day!

seniors staying active

Why staying busy is essential for better health in seniors?

Old age is associated with a lot of things. Most people believe that is the down fall of the life. This assumption needs to be corrected. Being old is fun if you get involved the age-appropriate activities. Life does not end with old age, it just enters into a new phase of life which should be lived to its fullest. Seniors mostly like to get involved in different activities to pass their time in an effective way. Remaining busy or following a proper schedule is essential for the seniors due to a lot of reasons that mainly includes health benefits:

Health benefits of remaining busy:

If the seniors are involved in proper activities, they can get the following benefits:

·        Increased immunity: The first and the most important benefit of getting involved in the favorite hobbies include the improvement of the immunity system. Physical activities help older people to maintain a proper control against some of the chronic illnesses. Moreover, hobbies will also improve the overall quality of life that reduces the chances of diseases.

·        Improvement of memory: When a person is involved in their favorite activity on daily basis, they tend to put in some effort which is why their memory remains sharp. There are some hobbies that will eventually increase the ability to remember things in the elders.

·        Reduction of stress: Old age is associated with a lot of things that can cause extreme stress. If the seniors are not provided with any kind of activity, they will sit and think about the negative things that happened in their lives. As a result, they will remain depressed. Activities, on the other hand, does not provide time to remember the stress-full events of life.

·        Improvement in flexibility: Another great health benefit of getting involved in different activities is the improvement in the flexibility. Activities will allow the person to move their body that will also provide them with the benefits of exercising. Activities like Yoga or playing different games is the best option that can be selected for the improvement of flexibility.

·        Improvement of self-esteem: The thought that they are able to perform the activities of life in a proper way is the best thing that can increase the self-esteem of a person. When it comes to old age, a general perception is that people are not able to perform certain activities which in return, lower the self-esteem level of the seniors.

·        Quality sleep: Having a busy day or following a proper schedule will help seniors to have a better good night sleep. Sleep issues are common in old age that can be sorted out with the help of different activities.

Old age can become a time period full of fun if proper facilities are provided to the people. Make sure you allow them to get involved in their favorite hobbies or activities.  

seniors and bruising

Seniors and bruising: how to prevent it | Senior Care Story

5 tips for preventing seniors from bruising

The skin of an older person is more fragile, thinner, drier and a lot less elastic. Wounds don’t heal as fast as we age because the blood vessels beneath our skin’s surface become fragile.

Other causes for bruising in seniors include:

  • Medication
  • Health conditions
  • Diseases

5 tips for preventing seniors from bruising

You won’t be able to completely prevent seniors from bruising, but here are 5 things you can do:

  1. Be on the lookout for signs of abuse.

It is a sad state of affairs, but some nursing homes and assisted living facilities do have some record of former staff abusing residents. There have also been some cases of domestic abuse, however these are reported even less than incidences in assisted living facilities.

  1. Handrails can be installed in places like bathrooms and toilets for extra support.

Handrails are a great option for places like the bath, toilet, shower and any other place where it might be helpful. Providing that added bit of support helps them feel more confident and comfortable moving around.

  1. If your loved one is likely to fall help them with sitting and standing.

This is a simple one. If your loved needs a hand to sit down or get up from a chair, couch or bed: help them. Or, if necessary, hire a caregiver who can help them.

  1. Ensure there is a clear path, remove obstacles and furniture to reduce their chances of bumping into things or falling.

This is usually no problem at a nursing home or assisted living facility, but if an elderly person has decided to age in place, then it’s important to make sure the corridors between rooms are clear, and that no objects stick out anywhere where they might trip over or bump in to.

  1. If your loved one is unsteady on their feet, discuss a cane or walker with their doctor.

You might be asking, why not discuss it with your loved one? Well, sometimes this sort of information is better from a medical professional. And if a medical professional prescribes the need for a walking stick, then one can be acquired which will better suit your loved one and their medical needs.

Preventing seniors from bruising

For reasons of age, seniors will bruise more easily. However, there are things you can do to help them minimize the risks of becoming injured. From simple things like helping them up, or helping them into a seat, to having handrails installed and clearing corridors and entrances to rooms of any potential obstacles; preventing bruising isn’t a big effort.

If you are unsure about your loved one and their health, talk with them about it and talk with their doctor. It is possible you’ll get two different stories which will help you make your loved one’s life a little easier. And possibly reduce their risk of serious injury.

Symptoms of High Blood Pressure in Seniors

Symptoms of High Blood Pressure in Seniors

And: a look at new research between blood pressure and mortality rates

High blood pressure (also known as hypertension) increases the chances of having a stroke. Hypertension can also increase your risk of heart disease, kidney disease, among other health problems.

Some things you can do to lower high blood pressure:

  • Eat less salt
  • Exercise more
  • Stop smoking (if necessary)
  • Lose weight (if necessary)
  • Certain medications (if your blood pressure won’t lower naturally)

What are the symptoms of high blood pressure

There are three things you should know about a high blood pressure:

  1. High blood pressure is usually a chronic condition with few or no symptoms.
  2. If symptoms do occur, it’s usually when your blood pressure spikes. It usually does this so suddenly and extremely that it’s considered a medical emergency.
  3. Dizzy spells, headaches and nosebleeds are some of the rare symptoms.

High blood pressure (hypertension) has 2 major categories:

  1. Primary hypertension (also known as essential hypertension): this has no specific cause. Instead, it slowly develops over time, and is most often hereditary.
  2. Secondary hypertension: a high blood pressure is a direct result of a health condition.

To know—definitively—whether you have high blood pressure or not, you need to have your blood tested.

The new research on blood pressure and mortality rates

Oddly enough, this new research shows that for older people who are more mobile, more active with high blood pressure indicates a risk of death. Those who are slow-moving and have high blood pressure are less likely to die from hypertension-related problems.

This research comes out of Oregon State University, and builds on earlier research which showed a relationship between hypertension and death: and it all depends on how frail on older person is—for that study frailty was measured by how fast or slow someone could walk.

The data, which showed that high blood pressure in active older people had higher mortality rate, was collated from a study that looked at 7,500 people 65 and over. Over six years, three analyses where done:

  1. Walking speed—the participants were split up between normal and slow
  2. Grip strength—the participants were split up between weak grip and normal grip

The third analysis was to study the combinations: the results were that the “strongest inverse association between high blood pressure and mortality was for slow walkers with weak grip strength.”[1]

Seeing your doctor for high blood pressure

It’s always a good idea to see your doctor if treatment for blood pressure isn’t working. It is also recommended that if you experience the following, you should call your doctor:

  • Fatigue
  • Nausea
  • Confusion
  • Blurry vision
  • Shortness of breath

If you are experiencing one or more of these symptoms, don’t wait and see if it goes away. The sooner you see a doctor, the better chance you have of preventing any serious problems.


Caring For Teeth as You Age

Caring For Your Teeth as You Age

The longer you keep your natural teeth the better it is for your overall health

Dental education has really ramped up in the last couple of decades. And the lack of dental education in the 60s and 70s is starting to show.

Nowadays, it’s common knowledge that you must brush and floss your teeth every day. And that drinking plenty of water during the day as well as chewing sugar free gum is a great way to keep your teeth clean until you brush and floss before bed.

The level of patient care has also increased dramatically, with dentists able to offer minimally invasive fillings instead of silver fillings. Then there’s the refinement of tools like dental drills which are now sleek and slimline and less invasive than the stereotypes of old.

Caring for your teeth as you age

Caring for your teeth is about regular oral hygiene and regular visits to the dentist. A six-monthly check-up can prevent serious problems from occurring.

Brush your teeth twice a day using a soft bristle toothbrush. Soft bristles are less abrasive and therefore less likely to harm the enamel of your teeth.

Flossing cleans the 30% of the tooth brushing can’t reach. This is why flossing at least once a day is so important for oral health.

A six-monthly check-up to your dentist allows them to provide you with a scale and clean—no toothbrush can provide you with the same level of care as a dentist’s scale and clean. A dentist can also assess your teeth, gums and jaws.

The connection of oral health to overall health

Taking care of your oral health is about more than just healthy teeth and gums. Studies have shown a link between gum disease and:

  • Cancer
  • Alzheimer’s
  • Chronic Kidney Disease
  • Diabetes
  • Heart Attacks
  • Heart Disease

This is due to bad bacteria caused by gum disease which travels through your body causing excess inflammation which then can causes these problems.

Your teeth as you age

As we get older our teeth become more fragile as a result of decades of chewing and biting. According to the American Dental Association, more than 35 million Americans have no teeth, and 178 million are missing at least one tooth—a number that is expected to grow in the next two decades.[1]

Replacing missing teeth is good for your remaining teeth

Dentistry now provides patients with options such as dental implants and far improved iterations on dentures. Tooth replacement treatments are also a good way of taking care of your natural teeth.

By replacing missing teeth, you are providing support for your gums, jaw and remaining teeth. Dentures are the most popular and effective treatment for replacing missing teeth, however dental implants provide a support and longevity unmatched by traditional dentures.

Taking care of your teeth as you age starts by taking care of your teeth at a young age, and then never stopping. It’s always important to visit your dentist, brush and floss your teeth as well as consume less sugary food and drink.

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Living Over 100

Best Advice for Living Over 100

Living to 100 sounds nice, doesn’t it? Think of all the things you would get to see, the people you would meet, the change in the world you would witness.

Living longer is quite a popular concept. There are entire industries dedicated to making people look younger for as long as possible.

But looks aside, what’s the best advice for living over 100?

7 pieces of advice on living over 100

What you will notice about the list to follow is how eclectic it is. Everything from shopping and drinking, to oral hygiene and sleeping. This list is a small number of things you can do if you want to live to be over 100.

1.       Go out every day.

Get out of the house every day, even if it’s only to walk around the block—the important this is to keep moving.

2.       Find reasons to laugh.

A study published showed that a group of 243 centenarians all had a love of laughter. Because, as we know, laughter is good for us.

3.       Go shopping regularly.

Another study has said those who shop frequently live longer—this study was conducted with men and women over 65 and found that “daily shopping lowered risk of death by 28% of men and 23% of women.”[1]

4.       Good oral hygiene

Poor oral health is associated with a shorter life expectancy. Brushing and flossing regularly as well as eating a well-balanced diet will go a long way to helping you live longer.

5.       Drink alcohol (in moderation)

Drinking a glass or two of alcohol a day could help middle-aged, and older, adults live longer. Of course, more than 2 glasses a day, and you increase the risk of an early death by 30%. So, while it’s a fine line, having a glass of red wine, or a little whiskey at night can be a good thing.

6.       Go on vacation more

There’s actually a study that says the more frequently people take vacations the longer they live. So, you should definitely take that 4 weeks of vacation time a year. Every year. Relaxing, exploring new places and having fun can actually contribute to living longer. Why not do it?

7.       Get plenty of sleep—but not too much sleep

A 2010 study showed that people who don’t get adequate sleep die younger; compared to those who get the right amount of sleep. The study concluded that people who got fewer than six hours sleep a night, where four times more like to die early.[2]

How to live to be over 100

The best way to live to be over 100 is to eat well, exercise a little, don’t take life too seriously, value experiences and memories over money and generally just enjoy yourself, your friends and your family.

The best advice is: never forget life is meant to be enjoyed.

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[2] Ibid

hearing loss

Why Some Seniors Lose Their Hearing

As the US population ages, hearing loss in seniors is expected to spike

Many seniors lose their hearing as they age; it’s a condition called presbycusis. Currently, doctors and other researchers aren’t sure why this condition affects some more than others. However, presbycusis does tend to run in the family.[1] Exposure to loud noises is the other big cause of hearing loss.

Hearing loss research: even younger people’s hearing is getting worse

By 2020 it’s predicted that 15% of U.S. adults (44 million people) will have some form of hearing loss. By 2060, that number—for people 20 and over—will reach 23%.[2]

These numbers have put extra pressure on researchers to find an affordable approach to help patients. Because, you see, Medicare doesn’t cover hearing aids, and these little devices can cost thousands of dollars. Which means seniors either have to find ways of paying the full cost or find an insurance agency that will pay part of it.

Hearing loss is only part of the problem

Senior advocates are worried about more than just the cost. In fact, cost is something that can—over time—be solved. What’s worrying senior advocates are the health and lifestyle problems hearing can cause.

For example, hearing loss can affect a person’s ability—and their interest—to engage in social activities. It’s embarrassing not being able to hear the people around you, and not knowing how loud you are talking can also be a source of embarrassment.

Hearing loss can, according to the American Academy of Audiology, lead to:

  • Depression
  • Anxiety
  • Mental decline

Yet another problem is hearing loss is insidious—it’s slow, and once it starts happening it’s irreversible. It is highly recommended, by hearing specialists, that all seniors over 55 have their hearing tested.

How family can help make hearing easier

Here are 4 things seniors can do with their family to make hearing a little easier:

  1. Tell your family, and your friends, about your hearing loss. If they know you’re having trouble hearing, they can start to help you.
  2. Ask family, and friends, to face you when speaking. Seeing their faces move and the expressions the make may help you to understand them better.
  3. Ask people to speak louder—not shout. Just speak a little louder. And not to speak slowly, it’s more about speaking louder and clearly than anything else.
  4. If you aren’t actively listening to the TV or radio turn them off.

Woking with family, and friends, can help seniors live with bad hearing. At first, it will difficult to adjust for everyone. But remember—it’s hardest on those who are losing their hearing. Imagine their frustration: they know their hearing is going, and there’s not a great deal they can do about.

They can get hearing aids, or hearing implants, but the understanding and help from family will make them feel much better about themselves and their situation.

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The Role of Caregivers in Keeping Seniors Hydrated

Dehydration is a serious problem for seniors because physical signs of aging can make it harder for seniors to detect dehydration. And while this may sound odd, studies have shown that:

  • 31% of “residents in a long-term care facility” were dehydrated.
  • 48% of “older adults admitted into hospitals “after treatment at emergency departments…had signs of dehydration in their lab results.”[1]

It’s imperative that caregivers and family members do as much as possible to help seniors stay hydrated.

The causes and health risks of dehydration

We all know dehydration occurs when we don’t drink enough water throughout the day, but did you know there are other causes for dehydration?

Other causes include:

  • Prescription medication like diuretics
  • Diarrhea
  • Excessing sweating
  • Loss of blood
  • Diabetes

Aging is also a cause of dehydration. Which sounds odd if it’d been put on the list with no explanation. Aging makes us less aware of thirst, and so the body’s ability to regulate fluid balance becomes diminished.

Seniors don’t feel thirst as keenly

According to scientists our body’s ability to be aware of—and respond to—thirst is gradually blunted as we age. What this means is seniors don’t feel thirst as keenly as younger people, which increases their chances of consuming less water and so increases their chance of suffering dehydration.

How to recognize the symptoms of dehydration in seniors

Those who take care of seniors should watch for signs of dehydration. There are two main categories of dehydration, mild and more serious. While these hardly sound like scientific terms there are quite a few differences between the two.

Mild hydration

Symptoms of mild hydration include:

  • Dry tongue with thick saliva
  • Headaches
  • Cramping in limbs
  • Weakness, general feeling of being unwell
  • Crying; but with few tears, or no tears at all
  • Sleepiness or irritability

More serious dehydration

Symptoms of more serious dehydration include:

  • Convulsions
  • Bloated stomach
  • Severe cramping and muscle contractions in limbs
  • Rapid but weak pulse
  • Breathing faster than normal

These are just some of the symptoms of mild, and more serious, dehydration.

Staying hydrated

For whatever reason, people forgot water is essential to staying alive. Drinking water is not an optional extra, here are two benefits of seniors staying hydrated:

  1. Seniors who drink plenty of water and stay hydrated suffer less constipation, use few laxatives, and have fewer falls. Did you know less constipation means a possible reduced risk of colorectal cancer?
  2. Seniors who drink at least 1.2 liters of water a day can reduce their risk of fatal coronary heart disease.

The role of caregivers in keeping seniors hydrated

Simple things like making sure there’s always a glass of water at an older person’s side is useful, as is encouraging frequent drinking in moderate amounts.

Being aware of the symptoms is important, both or caregivers and seniors. If you notice any signs of severe dehydration, please call the doctor right away.

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Senior Strength Training

Senior Strength Training: How Hard Should I Exercise?

You’ve chosen to take the plunge and start an exercise program. Congratulations on a sound decision! As a senior, you may already know that you can lose up to 40% of the muscle mass you had in your 20’s as you enter your 70’s. This isn’t good news if you want to preserve your strength and ability to comfortably lift objects around your house.

The good news is that strength training exercise can reduce the decline in muscle mass associated with aging. Unfortunately, many seniors hesitate to strength train hard enough to see results, fearing they’ll injure themselves. The question then surfaces, how hard should you exercise?

It’s hard to give a generic answer to this question since it will differ with each individual depending on their age and health status. Fortunately, a scientist has made it a bit easier to gauge how hard you’re working during your strength training workout by developing the Borg Category Rating Scale. This is a scale that helps you determine how hard you feel like you’re working in a way that can be quantified. Here’s how the scale works:

If you describe your effort level as extremely light, it would correspond to a Borg category rating of 8 or below. If you feel like your work level is very light, the Borg rating would be a 9 or 10. If you would describe your effort level as fairly light, the Borg rating would be an 11 or 12. A somewhat hard level would be a 13 or 14, while a hard level would be a 15 or 16. Once you get past 17, you get into the very hard and very, very hard zones until you reach 20 which is maximum effort.

If you want to make gains in strength, you should slowly work up to a Borg effort level of at least 13, although a 15 or 16 would be better. You need this intensity to build muscle to offset your declining muscle mass. Of course, you want to check with your doctor before exercising at this level to make sure you don’t have health problems that may be worsened by strenuous exercise.

Over time your workout will become easier which means you’ll need to challenge yourself a bit more to continue to see gains in strength and muscle mass. This is a good sign. It means you’re developing strength and restoring muscle tissue.

As you continue to make gains, you can adjust your workout appropriately to meet your changing senior fitness requirements. At the same time, you can congratulate yourself on a job well done. It takes discipline and perseverance to stick with a strength training program.