The 1996 Surgeon General's Report on Physical Activity and Health pointed out that physical inactivity increases with age, and about half of women age 75 and older are inactive. The NIA spent two years preparing the 100-page guide, reviewing the medical literature on exercise and aging, selecting a set of recommended exercises, and writing the booklet. The project started with an advisory panel of experts and involved consulting dozens of other knowledgeable scientists and organizations. Endurance exercises increase stamina for everyday activities like climbing stairs and may also delay or prevent many diseases associated with aging, such as diabetes, colon cancer, heart disease, stroke, and others. These exercises also have been shown to reduce death and hospitalization rates.
Strength exercises build muscles.
Even for frail adults nearing age 100, these exercises can improve abilities needed for living independently, as well as increasing metabolism to keep weight and blood sugar in check. Studies also suggest strength exercises may prevent osteoporosis. Balance exercises, which involve building up leg muscles or practicing balance, can help prevent falls. Falls are a major cause of broken hips and other injuries that can often lead to disability and loss of independence. Flexibility exercises keep the body limber by stretching the muscles and tissues that hold the body's structures in place.