By Lynn Allison  From Newsmax

A Norwegian study found that elderly men who exercise for a half an hour daily, six days a week, reduced their risk of dying by 40%. The researchers followed more than 5,000 healthy men for several decades starting when they were an average of 45 years of age, to see how exercise habits influenced longevity, according to the Daily Mail.

Their findings add to a growing body of evidence showing that exercise can help people live longer says Dr. I-min Lee, a professor of medicine at Harvard University, who was not part of the study. Dr. Lee’s main research interest is investigating the role physical activity plays in promoting health and preventing chronic disease.

“We have clear data showing that the more energy is expended, the greater the reduction in mortality rates,”  she told Reuters.

Exercise also lowers your risk of a wide range of health issues from cardiovascular disease and diabetes to Alzheimer’s disease and dementia, certain cancers, high blood pressure, and obesity. According to HelpGuide.org, physical activity also has mental health benefits such as boosting mood and improving sleep.

“Just about everyone should have an exercise program,” Dr. Gabe Mirkin, M.D., who is board certified in Sports Medicine, tells Newsmax. “When you exercise, you make your heart stronger and are less likely to die from heart failure which is rampant today.

Here are the 5 top exercises for seniors:

1. Swimming. Experts at Harvard Medical School call swimming “the perfect workout.” The buoyancy of the water supports your body and takes the strain off painful joints so you can move them more fluidly. Mirkin says that swimming is ideal for those suffering from arthritis.
2. Biking. Mirkin, who bikes long distances several times a week in his 80’s, says that the rotary motion of the pedals blunts the force on your joints. He adds that group biking is ideal for older people because they can socialize and get support at the same time.
3. Tai chi. This Chinese martial art that combines movement and relaxation is good for both mind and body. “It’s particularly good for older people because balance is an important component of fitness, and balance is something we lose as we get older,” says Dr. Lee. According to the Mayo Clinic, tai chi may help reduce stress, anxiety, and depression, improve mood, increase energy and stamina, and improve balance and flexibility.

1. Strength training. If you do not use it, you lose it, and this definitely refers to muscle tone. Dr. Lee says it is important to engage your muscles regularly even with light weights to keep them strong. You will also maintain your weight more easily since having more muscle burns more calories. Research shows that strength training may also preserve brain function. Start strength training by hiring a personal trainer to ensure you have the correct form to avoid injuries.
    
2. Walking. A daily walking program can help you stay trim, keep your blood pressure in check, strengthen bones, and improve cardiovascular health. According to American Senior Communities, adding at least 30 minutes of walking to your daily routine can lower blood sugar and reduce pain. It is a low-cost alternative once you have invested in a good pair of shoes and also promotes social engagement if you choose a walking buddy. Many older folks “mall walk” in an indoor venue when the weather is inclement.

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