Exercise – especially strength training
– is not just beneficial for the young,
healthy and already fit. Studies show
it’s also one of the best defenses
against the effects of aging by helping
to build bone density, increase endurance,
improve balance and reduce your risk of falls
– thus maintaining your independence longer.
We know we should move more and sit less.
Research tells us many of the changes in our
musculoskeletal system result more from
disuse than from simple aging. Yet, fewer
than 10 percent of Americans regularly
exercise – and the most sedentary group is
older than 50 years of age.
The current scientific evidence
recommends adults get two days of muscle
strengthening or “resistance” exercise each
week in addition to 150 minutes of moderateintensity
aerobic activity for overall health
and well-being.
Recently, we talked with Brendan
Keena, DPT and Diana Adamson, DPT of
CalvertHealth Outpatient Rehabilitation to
learn more about the importance of strength
training as we age.
Use It or Lose It
“As we age or become sedentary, our muscles
deteriorate like everything else,” said Keena.
“So, it’s important to keep them up and
running.”
Scientists say “resistance training” is
one of the best ways to help slow that decline.
It not only maintains muscle strength and
power (what you’ll need while opening a
jar or pushing a heavy door), but it makes
everyday activities like cooking, cleaning and
climbing stairs less difficult.
Keena said it’s important to include
muscle strengthening activities that work
all the major muscle groups (legs, hips,
back, abdomen, chest, shoulders, and
arms). Strength training can include lifting
weights, working with resistance bands,
doing exercises that use your body weight for resistance (like going from sitting to standing) and some forms of yoga.
“It’s all beneficial,” said Keena. “Something is better than nothing. Even if you haven’t always been active, starting with just a few minutes a day and slowly increasing your intensity and duration can have significant benefits on musculoskeletal health.”
Adamson stressed the importance of doing exercises that stress your muscles. “If we never cause our muscles to work a little bit harder, we tend to lose muscle mass. If all we’re doing are the same activities each day, then we don’t challenge our muscles and we don’t gain any strength.”
Making Everyday Activities Easier
For many seniors, losing their independence is a major concern. This is where functional strength comes into play. “With strength training you’re not going to need as much help getting up from a chair, in and out of a car or walking to the bathroom,” said Keena.
“Strength training helps people maintain or increase their endurance and activity tolerance,” said Adamson. “When we have a sedentary lifestyle, we lose our endurance and we’re not as able to do as much activity at any one time without feeling so fatigued.”
She went on to add, “When we focus on strength training that helps improve how much they can do without feeling tired.”
Incorporating strength training into your weekly fitness routine can have other health benefits, as well. “It helps increase bone density, which is especially important for older women,” said Keena.
“Strength training also helps to increase balance,” said Adamson. “As we get older that’s another thing we tend to lose. When we have poor balance, we have a higher risk of falls and we develop a fear of falling. This anxiety causes us to do less.”
She went on to add, “It also helps to increase our resting metabolic rate. So, even after we’re done exercising, we’re still burning calories at a higher rate for a significant amount of time afterward.
“Any time we’re burning more calories than we’re consuming helps with weight loss or preventing weight gain, which in turn is going to help with preventing heart disease and diabetes.”
Tips For Getting Started
If you don’t already exercise, check with your healthcare provider to see if it’s safe to start. Once you’re cleared, Keena said, “I think the local senior centers would be a really good resource for getting started.”
The Calvert County Office on Aging (OOA) offers a wide array of free exercise classes focusing on muscle strength for all levels at their centers in North Beach, Prince Frederick and Lusby. For more information, go to:
healthycalvert.org.
Additionally, these facilities feature fitness centers, which are free for those 50 and older. According to OOA Program Manager Kristy Alleva, an orientation is provided to new participants.
“Not every exercise is appropriate for every person,” said Adamson. “So,
that’s why it’s important to be screened by someone who’s trained to know
your limitations, who can say: ‘Here’s what’s recommended to be safe with what you’re doing, without causing potential injury.’ ”
Other resources include the community wellness department at CalvertHealth Medical Center, (which offers virtual classes), Calvert County Parks & Recreation (pickleball is especially popular with seniors) and the Edward T. Hall Aquatic Center.
Keena said the physical therapists at CalvertHealth Outpatient Rehabilitation are trained to provide assistance to those who need more support. “As physical therapists, we have a lot of tools to assess fall risk, strength and balance,” he said.
Adamson said the goal of physical therapy in this instance is to teach patients how to help themselves for the long-term. “As long as patients are motivated to help themselves, we can almost always find a way to help them.”