Strength Training in Golden Years

The common perception of the elderly is that they become weak and fragile due to age induced muscle wasting.

It has been shown that resistance training can enhance muscle mass and function even in 90 year old subjects, and is the most effective way to maintain the quality of life as we age.

Anyone who has reviewed the literature on aging and exercise realizes that a tremendous amount of research has been conducted in this area and has shown that resistance training can be safely performed by the elderly if done correctly.

Precautions:

• Make sure you pre-test and/or screen your subjects prior to starting your training.
• Anyone over the age of 40 should go through a health screening before they initiate any exercise program to insure their safety and to identify any possible limitations (risks) they may have to exercise.
• Depending on your initial fitness level, a slow approach is advised, especially if you have little or no lifting experience.

Training Program:

• Should include Warm up (10 min), Strength Training (30 min) & Cool Down (15 min)
• Lifting Stations, Lifting Circuit, and Rest Periods: Use a full body routine that exercises all the major muscles and alternates between the upper and lower body. Use 2 minutes of rest between stations.
• Periodization Plan: Modify the workload & exercise intensity as it will reduce boredom & will keep your interest going.

Benefits of Strength Training:

• Arthritis Relief: A recently completed study found that strength training decreased pain by 43%, increased muscle strength and general physical performance, improved the clinical signs and symptoms of the disease, and decreased disability, in osteoarthritic seniors. Strength training has shown to reduce the pain of osteoarthritis at an equal or higher level than medications.
• Improved Glucose Control: Type II Diabetes is very common in elderly all over the globe. In addition to being at greater risk for heart and renal disease, diabetes is also the leading cause of blindness in older adults. Fortunately, studies now show that lifestyle changes such as strength training have a profound impact on helping older adults manage their diabetes. In a recent study, 16 weeks of strength training produced dramatic improvements in glucose control that are comparable to taking diabetes medication.
• Healthy Heart: Strength training is important for cardiac health because heart disease risk is lower when the body is leaner. American Heart Association to recommends strength training as a way to reduce risk of heart disease and as a therapy for patients in cardiac rehabilitation programs.
• Restoration of Balance and Reduction of Falls: Strengthening exercises, when done properly and through the full range of motion, increase a person's flexibility and balance, which decrease the likelihood and severity of falls.
• Strengthening of Bone: Post-menopausal women can lose 1-2% of their bone mass annually. Results from a study, showed that strength training increases bone density and reduces the risk for fractures among women aged 50-70.
• Weight Control: Strength training is crucial to weight control, because individuals who have more muscle mass have a higher metabolic rate. Muscle tissue consumes calories while stored fat uses very little energy. Strength training can provide up to a 15% increase in metabolic rate, which is enormously helpful for weight loss and long-term weight control.
• Healthy State of Mind: Strength training provides similar improvements in depression as anti-depressant medications. When older adults participate in strength training programs, their self-confidence and self-esteem improve, which has a strong impact on their overall quality of life.
• Sleep Improvement: People who exercise regularly enjoy improved sleep quality. They fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer. As with depression, the sleep benefits obtained as a result of strength training are comparable to treatment with medication but without the side effects or the expense.

The bottom line is that they are training for life and will need to continue this training for as long as they are able.


Also check out: Exercise Benefits in Senior Citizens
If you are presently are enjoying the benefits of strength training, we would love to hear from you!


DISCLAIMER: Consult your doctor before trying out Strength Training.

Exercise Benefits in Pregnancy

Pregnancy is a life altering change in any woman's life. The 9 months of pregnancy transforms a woman into a mother, changing her forever!

The 1st Trimester (1-3 Months) are of Adjustment to the fact that life is growing inside her. She will go through physical & emotional changes. Hormonal changes, morning sickness, backache, fatigue along with excitement, apprehension & mixed feelings are some of the changes she faces.
The 2nd Trimester (4-6 Months) are of Acceptance. She will have more energy, hormones are more balanced, there will be reduced mood swings, sex will be more appealing & she will feel the baby move too.

The 3rd Trimester (7-9 Months) are of Anticipation. Physical & emotional changes will include discomfort due to enlarged  body, body image issues, feelings of unattractiveness, decreased desire for sex, apprehension about birth along with excitement for the coming baby & concern about loss of freedom.

"What does Exercise have to do with Pregnancy?"

Common problems like Backache, Breathlessness, Constipation, cramps in the leg, Leaking Urine, Stretch marks, Tiredness, Varicose veins can be relieved by exercising.

Some of the advantages of exercising during pregnancy, labour & after delivery are going to be discussed.

Exercising during Pregnancy:

• Keeps you comfortable

With each passing month & the growth of your baby, your body size & shape changes. This can lead to pains like backache, reduction in muscle strength especially of the chest, stomach & back muscles.

• Improves Posture: Strengthening exercises for your upper back & stomach; Stretching exercises for your Chest, Shoulder & Low back muscles will help reduce back pain, sagging breasts & loose stomach after delivery.

Before & After Exercise

Fatigued is felt in the 1st Trimester due to morning sickness, hormonal changes & mood swings; also felt in 3rd trimester due to breathlessness.

• Improves Energy Levels: Breathing Exercises increase oxygen supply to the mother & baby, reducing fatigue, improving moods & emotional stability as encourages relaxation. Also aerobic exercises improve stamina which again improves energy levels & reduces maternal exhaustion by 75%.
• Improves Breathing

Mood swings are common in pregnancy due to hormonal & physical changes.

• Improves Emotional Stability: Exercising releases Endorphins (The Happy hormone), which improves mood.

Cramps are common in pregnancy, at all stages. The reason behind this is reduced blood flow.

• Improves Blood flow: muscles contracting & relaxing during exercise cause increase in blood flow which helps in bringing oxygen to the muscles & at the same time removes waste/ toxins from the muscle, hence reducing cramps.

Some of the discomforts during pregnancy include- Cramps, Symphysis Pubis Dysfunction (Pelvic Pain), 

• Decreases Excessive weight gain
• Maintains lower resting heart rate

Exercising during Labour:

1. Increases stamina to cope with the long, hard labour
2. Decreases chances of a C-Section by 75%
3. Decreases the need of Oxytocin by 50% (Used to induce labour)
4. Decreases active labour time by 30% 

Exercising after Delivery:

1. Decreases delivery problems like muscle tears & weakened pelvic muscles
2. Increases level of endorphins (Pain relieving hormone)
3. Easier to recover energy levels, strength & pre-pregnancy size
4. Fewer incidences of Post- Partum depression

Simple exercises taking no less than 20 minutes of your time, will help tremendously in making your pregnancy extra special!

(Read more for pregnancy, labour & post delivery in How to be comfortable in Labour; How to Breathe during Labour & Flat Abs)

NOTE: Please consult your doctor before exercising.