Seniors of all ages and physical situations can benefit from regular strength training. Fran Welch, 69, of Charlotte, NC, literally stumbled into the benefits of strength training . Six years ago, she tripped over a bedspread and twisted her knee badly enough to need a physician's care. During rehab, she was given a set of weight-based exercises to help strengthen her leg muscles and speed her recovery. Fran has always been active, but she noticed a distinct improvement after following the new regimen.
The benefits of strength training include increased bone density, improved heart functioning, better blood sugar control in people with type 2 diabetes , and even reduced depression, according to Miriam Nelson, PhD, associate chief of the Human Nutrition, Exercise Physiology, and Sarcopenia Laboratory at the USDA Human Nutrition Research Center on Aging at Tufts University. The greatest benefit, however, may be strength training's ability to build muscle.
"Starting in our 30s and 40s, people start to lose a quarter-pound of muscle every year," explains Dr. Nelson, author of the best-selling book Strong Women Stay Young. "We believe that much of this loss can be stopped or reduced with simple strength training."
Other conditions that might benefit include back pain, recovery from surgery, and even mild high blood pressure.
"There are documented cases of individuals who required a cane or a walker to get around, but after strength training they no longer needed those items for mobility," says Michael Flynn, PhD, a professor of kinesiology and director of the Max E. Wastl Human Performance Laboratory at Purdue University.
In one study, Dr. Flynn monitored 29 women aged 69-84. Fifteen were put on a weekly strength training program, while 14 people in the control group did not change their activity levels.
"The subjective reports from the participants were quite remarkable," Dr. Flynn says. "They reported being able to do things that they couldn't do before. Strength training can significantly improve the quality of seniors' lives, as well as lengthen the amount of time a person can function independently and perform all the tasks we tend to take for granted."
Dr. Nelson recommends you take the following steps before beginning a strength training program:
Once you're ready to exercise, keep these basic principles in mind:
"You can get a pretty good workout in about 20-30 minutes a day, a couple of times a week," Dr. Nelson says. "Within two to three weeks people notice a difference and can feel their muscles getting stronger."
RESOURCES:
American Council on Exercise
http://www.acefitness.com
Strong Women
http://www.strongwomen.com
CANADIAN RESOURCES:
Canadian Society of Exercise Physiology
http://www.csep.ca
Healthy Canadians
http://www.healthycanadians.gc.ca
References:
About strength exercises. National Institute on Aging website. Available at: http://www.nih.gov/nia/health/pubs/nasa-exercise/chapter4_strength.htm.
Nelson M. Strong Women. Strong Women website. Available at: http://www.strongwomen.com.
Last reviewed February 2010 by Brian Randall, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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