Written by Gail Sas
Many years ago researchers at Tufts University in Boston developed a theory that all “older” adults should become weightlifters. Initially there was some skepticism in the medical community. But the study published in the New England Journal of Medicine proved them wrong.
The study was conducted on 100 nursing home residents whose average age was 87. One half of the residents participated in ordinary nursing home activities, while the other half worked out intensely with weights for 45 minutes – three times a week. Those residents who participated in the intense training increased walking speed by 12 percent. Four residents who had been using walkers before the study were able to switch to canes!
The benefits of strength training and exercise are almost limitless, according to Dr. Karl Knopf. He says “We are finding that it’s critically important for post menopausal women to stabilize bone loss and prevent osteoporosis. Strength building exercise programs decrease the risk of diabetes, and decrease the risk of potentially life-threatening hip fractures by increasing balance and muscle mass to better protect the bone.” All ages, especially chronologically older individuals, can benefit dramatically from exercise and strength training. And it is critically important that we be mindful of participating in these activities. Exercise should become a part of our daily routine just like brushing our teeth and getting dressed!
Many individuals believe weight loss should only be done through diet. Studies have shown that the best combination for weight management is a healthy diet PLUS exercise and a lot of it. Most weight lost by diet alone is usually regained due to lack of muscle mass. Our muscle strength acts as a metabolic booster, burning calories continuously.
Aging without muscle mass development is one of the key risk factors in falls. Chronologically older people have the highest risk of death due to serious injury arising from a fall and the risk increases with age. For example, in the United States of America 20 – 30 percent of older people who fall, suffer moderate to serious injuries such as bruises, hip fractures or head traumas. The risk factor may be in part due to physical, sensory, and cognitive changes associated with aging. In combination with environments that are not adapted for an aging population.
Prevention strategies should be comprehensive and multifaceted. Screening within the living environments should be considered for risks in falling. Reviewing a person’s medications may also be a factor. Modification may be necessary. Low blood pressure, vitamin D and calcium supplementation and treatment of correctable visual impairment should be considered also. Muscle strengthening and retraining balance perception can be provided by a trained health professional of fitness professional. Community based exercise programs are very beneficial. Tai Chi is often used to provide a dynamic balance retraining.
