This Active Life -- November 2002

Health & Fitness

Get Stronger, Stay Healthier

Staying fit and healthy in the golden years takes more than just a walk in the park. As your body ages, the bones become susceptible to muscle loss, arthritis, and osteoporosis. Adding strength training to your routine can prevent broken bones, alleviate arthritis, improve your mobility, and help you lose weight, experts say.

What does strength training do for the body? Increasing your strength helps you avoid many of the debilitating effects of weak bones. Seniors with weak bones experience more immobility, falls, and fractures, according to the American College of Sports Medicine (ACSM). Weak bones are also a precursor to more serious bone difficulties such as calcium deficiencies, loss of cartilage, and osteoporosis. Strength training combats deterioration and reduces pain.

But you don't have to bulk up like a body builder to reap the benefits of strength training. Anyone ages 50--90 (as well as younger folks!) can profit from strength training, the ACSM says. How do you get started? "You can do things at home, at work or at a fitness center," says Dr. Miriam Nelson, author of the Strong Women book series. Begin by using 1- to 2-pound hand weights, canned goods, or even empty containers filled with sand or beans. If you're not comfortable with using weights, resistance cords are a good option.

Check with your local bookstore or on the Internet for safe workout routines and exercises to use (several resources are provided below). The National Institute on Aging (NIA) recommends strength training at least twice a week. To perform an effective routine, NIA suggests doing 8-15 repetitions per set. It also advocates gradually adding more weight as you get stronger to challenge your muscles.

To stay motivated, Nelson suggests keeping a journal. "Keeping track is one of the most important things to do," she says. "The positive reinforcement helps you stick to it."

With any exercise program, be sure to consult your physician before getting started. Persons who have arthritis, hip replacement, or high blood pressure should be cautious not to overexert to prevent pain or strain. You should also stretch before and after exercise and be careful not to lock your joints, experts say.

Strength training is an easy and invaluable way to become stronger and healthier. You are only given one body to live with, Nelson says. Treat it well by staying active, eating healthy, and--most important--remembering to pump it up!

--Lorinda Bullock and Leah Lakins

For More

Read up about strength training in Dr. Miriam Nelson's books: Strong Women, Strong Bones; Strong Women, Stay Young; and Strong Women, Stay Slim (Lothian Publishing Co.). At the bookstore, you might also check out Strength Training for Seniors by Wayne Westcott and Thomas Baechle (Human Kinetics Publishers).

For easy-to-follow routines see The National Institute on Aging's report, Exercise, at www.nia.nih.gov/exercisebook/chapter4_strength.htm.

Quick Tips

Go Slow
Ease into your routine with 1- to 2-pound weights and no more than 8-15 repetitions per set.

Practice Safety
Always stretch before and after exercising, don't lock your joints, drink plenty of water, and avoid jerking and thrusting. Stop immediately if you feel any sharp pain while exercising.

Breathe!
Don't hold your breath during strength exercises. The National Institute on Aging says that holding your breath while working out can increase your blood pressure.