Elderly & strength training - EFR 6-12

Staying fit involves choosing a variety of food in moderate serving sizes AND staying physically active. The following offers some advice on a way to maintain muscle strength even as we grow older.

(Submitted by Mary Cheatham, Extension graduate assistant)

Strength training has traditionally been associated with young men, but now it is also being recommended for older women. Research reported in the Spring 1995 issue of Nutrition Updates on strength training in women (ages 50 to 70) shows benefits in increasing hip bone density, increasing muscle mass and strength, decreasing fat and improving balance. These improvements help prevent falls and broken bones, a debilitating problem for older women. (The Nutrition Updates publication includes some of the guidelines and exercises developed and used by Tufts University.)

While strength training is beneficial to preventing falls and broken bones, aerobic exercise is beneficial for the cardiovascular system. Walking, climbing stairs and gardening are examples of aerobic exercise.

Check with your doctor before starting a new exercise program. Begin slowly and increase your time and activity. The following tips on strength training were given in an article titled "You're not getting older - You're getting stronger" by Dr. Evans of Tufts University.

1. Try to exercise three to 4 times per week.
2. Choose a weight that you can lift 8 to 12 repetitions.
3. The weight you choose should be 80% of the heaviest weight you can lift one time. For example - if you can lift 30 pounds one time, then 80% of that would be (30 * 0.80) = 24 pounds.
4. Keep retrying your strength on the heaviest weight that you can lift as time passes.
5. Warm up and stretch for at least 10 minutes to prevent injury.
6. Begin each exercise session with repetitions without weights.
7. In the beginning concentrate on muscles in the shoulder, arms and thighs.
8. Alternate the muscle groups that you exercise. Exercise the upper-body muscles during one session and lower-body muscles the next.
9. Perform strength building movements slowly. Take 6 to 9 seconds per each repetition. Rest for a few seconds between each lift.
10. Inhale before you lift, exhale as you lift, and then inhale again as you lower the weight.

References:
Empowering Older Women With Exercise, Spring 1995, Nutrition Updates

Evans, William J., You're Not Getting Older - You're Getting Stronger, Autumn 1991, Healthy Food (American Dietetic Association)