"WHY STRENGTH TRAINING BENEFITS MATURE ADULTS AND HELPS IN THEIR  INDEPENDENCE" 

by :  Alex Garduque PT,STS.SCS

None of us need to be told that when we were younger we were able to run faster, jump higher and lift heavy objects without a second thought. But now it seems that even a little yard work leads to aches and soreness in our muscles and joints. According to an article in the American Journal of Medicine, aging is associated with a number of changes in our physical makeup and functional declines that can contribute to increased disability, frailty and falls. Contributing factors are the loss of muscle mass and strength as age increases, a phenomenon called "sarcopenia". The flip side is that current medical research has demonstrated that strength-training exercises has the ability to combat weakness and frailty and their debilitating consequences. As per the American Journal of Medicine and the National Institute of Aging, strengthening exercises if done regularly (e.g., 2 to 3 days per week ), performed with the proper technique and at the right intensity builds muscle strength and muscle mass and preserve bone density, independence and vitality with age. In addition strength training also has the ability to reduce the risk of osteoporosis and the signs and symptoms of numerous chronic diseases such as heart disease, arthritis, and type 2 diabetes, while also improving sleep and reducing depression.

HEALTH BENEFITS OF STRENGTH TRAINING

When asked the question "why should older adults exercise?" Dr. Richard Hodes, Director of the National Institute of Aging, responded, "It's much more than okay for older people to exercise. And importantly, that is a conviction that is based not just on intuition but as a result of a good deal of research over the past years. It was judged that exercise was too dangerous, too vigorous and that older people, because of frailty, were more likely to be injured or damaged by exercise. However, a number of well-conducted, controlled studies have shown that a variety of exercises are not only safe for older people but have enormous advantage. This includes aerobic exercise that is good for conditioning of heart and lungs as well as rather vigorous weight training, which has shown the ability in people in their sixties, seventies, eighties, and even nineties, to significantly increase muscle mass, most importantly, muscle strength, and most importantly of all, to translate that increase in strength into the ability to carry out functions of daily living; to climb stairs, to shop, to carry packages. Things that are important to maintaining independence and health throughout the lifespan." 

The reward from a strengthening program has been very well documented in the young adult population. Now more and more professionals from the scientific and medical fields had come out with reports supporting the health improvements in the older population who had been subjected to a supervised and tailored exercise regimen. Some non believers may say that the rewards stated were only observed because the individuals who participated were already healthy to begin with. This is not at all true, a study found in the Journal of the American Medical Association investigated the effects of strength training in frail men and women in their 90's and living in a long term care nursing home. The participants were enrolled in 8 weeks of strength training and the results were very impressive, in addition to experiencing strength gains of 174% on average and a 9% gain in muscle mass, the researchers also observed a 48% improvement in their walking pattern and speed. The combined increase in muscle strength, muscle mass and walking speed has multiple implications for reducing physical and functional impairment as well as decreasing risk for fall and fracture. Increasing strength and endurance make it easier to climb stairs and carry groceries. Improving balance helps to prevent falls. Being more flexible may speed recovery from injuries. If you make exercise a regular part of your daily routine, it will have a positive impact on your quality of life as you get older.

As of present, one of the main problems that the older adult population has to face is the lack of safe and effective exercise programs available within the community. A mature individual looking to begin a safe and effective exercise routine should first consult with his or her physician or physical therapist. Physical therapists are perfectly suited for this situation because of their extensive education in human anatomy, physiology and biomechanics combined with their training in the techniques of rehabilitation medicine. This gives them the unique edge and knowledge when establishing an appropriate program for the fit and the not-so-fit individual.

*Alexander Garduque RPT has been a practicing Physical Therapist since 1994, he is also a certified Strength Training Specialist with the International Weightlifting Association and a Sports Conditioning Specialist with the American Fitness Professionals Associates. He has various experiences working with individuals in the fields of Acute/Hospital Care, Subacute/Skilled Nursing Facility Care, Long Term Care, Home Health Care and Specialty Out-Patient Clinics. His private owned PT clinic located at 44 Ridge Road in North Arlington has been serving the surrounding communities since early 2002. He is a certified Medicare provider and accepts all types of Private insurances as well. Call his clinic at 201-998-6300 for your free initial consult.