Strength Training – The Fountain of Youth

 By Glenn Colarossi

 “The Tufts University study is one of the most important medical discoveries ever about how to treat elderly people.”

 –NBC Nightly News

Strength training is safe and effective for all ages, even the very old, and for those with chronic conditions such as arthritis, osteoporosis, diabetes, and heart disease. In fact, coping with these conditions becomes easier because improving physical condition reduces pain and fatigue.

The Tufts University study showed that frail seniors aged 72-98 enjoyed remarkable improvements as a result of strength training: muscle strength increased 113 percent, walking speed increased 12, percent and stair-climbing power increased 28 percent. It also showed that seniors who took nutritional supplements without exercise did not improve their muscle strength. Unfortunately, multi-nutrient supplements commonly are prescribed as the sole means to prevent physical frailty in older adults. The Tufts study, however, seriously challenges the effectiveness of such supplements without an exercise regimen.

Strength training also reverses osteoporosis, an age-related decline in bone density. Post-menopausal women increased bone mineral density 6.3 percent with one year of strength training. In contrast, sedentary post-menopausal women lost 3.7 percent in bone density during the same period.

Strength training has proven to:

·    increase lean body (muscle) mass

·    increase resting meatabolic rate

·    decrease body fat

·    help prevent obesity and its many health consequences

·    lower blood pressure

·    lower cholesterol

·    help prevent/control adult-onset diabetes

·    increase endurance

·    improve quality of sleep

·    reduce depression

·    aid digestion

·    reduce constipation

·    reduce colon cancer risk

Strength training effectively combats muscle weakness contributing to falls in the frail elderly. Often, fearful of falling again, a senior becomes less active. This inactivity accelerates the aging process, leading to an even greater risk of falls. Strength training breaks this devastating cycle.

However, traditional exercise equipment often is difficult to control and can greatly stress an older body. It was the invention of gentler, air-powered fitness equipment by Keiser that let seniors finally enjoy the benefits of exercise without injury. In fact, Keiser’s Institute on Aging continues to promote advances in aging and health by bringing together professionals in research, medicine, senior housing, gerontology, and fitness. Keiser also developed a standardized fitness assessment tool that permits exercise programs to be tailored to the individual.

Despite the overwhelming advantages of exercise, many senior housing programs and services do not offer strength training. Also, many healthcare and fitness professionals are unable to prescribe age-appropriate exercise programs.

Fortunately in our area, there is an excellent source of exercise expertise – AgeFit. AgeFit specializes in designing and managing strength-training programs for seniors. Clients exercise their arms and legs on Keiser equipment that adjusts to fit their strength, age, size, disability, or medical condition. Other equipment includes treadmills and stationary bicycles which have pedals and handles allowing residents to work out their arms and legs at the same time. Residents do strength training three days a week and are closely monitored to assess their progress.

Senior residences offering AgeFit report that it keeps people healthy and stimulates their minds, producing mental quickness and a more positive outlook on life. It builds strong bones and muscles, as well as energy and stamina. And, residents fall less often because of their stronger legs and better balance. One participant who fell and broke a hip was walking with a cane two weeks later, avoiding a recovery process that could have taken months.

Strength training should be an integral part of every senior exercise program. It has been shown to improve the physical function of senior adults by 50 percent. Older residents who are in good shape can walk faster, get in and out of bed quicker, lift objects, and perform everyday tasks more easily. In short, strength training promotes independence and enjoyment of life.

Glenn Colarossi is President of Age-Well, LLC, and served two terms on the Connecticut Governor’s Council of Fitness. He is the Director of the AgeFit Program at The Homesteads At Newtown, a new community of condominiums providing age 55+ and assisted living rentals opening in February, 2001.