Strength Training for Seniors - An American College of Sports Medicine Report
AerobicsThe report recommends regular aerobic activity like running, walking or swimming, cycling for older folks because activities like this are more likely familiar, making these activities easier to make habits. A moderate - high intensity exercise program may be required to improve all cardiovascular variables, older people can be advised that light - moderate intensity exercise can also help to reduce blood pressure and slow the rate of age-related decline in many body functions.StrengtheningThe correlation between loss of muscle mass and aging has been well researched. Strengthening with weights has a positive effect on insulin sensitivity, density of bones, energy metabolism, and function. Regular strength training can reverse loss of muscle tissue and weakness in the elderly. For inactive people, starting a strength training program first helps your ability to perform activities requiring aerobic endurance.Many older people don't consume adequate protein in their diet. This may contribute to loss of muscle mass. The RDA for elderly people is 1.0 - 1.25 grams of protein per kg of body weight/day. Balance TrainingSeveral research studies have indicated that stability can be helped with a wide variety of interventions. Optimal frequency & intensity of these interventions haven't been determined. One can reduce risk of falls with an exercise program that includes balance training, and resistance exercises, and walking, and also weight transfer.Flexibility trainingLittle research exists to allow for the design of programs to improve flexibility in older adults. ACSM recommends exercises that improve joint range i.e. walking, aerobics, a stretching program.Research shows a correlation between activity and psychological fitness in older people but hasn't elucidated mechanisms or dose-response relationship, timing involved. Any program of exercise hasn't been shown to help cognition. 2 promising benefits or exercise are reduced frequency of depression & better self-efficacy. ACSM suggests that the frail begin a progressive strength training program for major muscles at least two or three days/week (2 - 3 sets of each). Standing exercises with weights should also be included to help balance & co-ordination. Balance exercises should also be done separately or as part of another strength training program. To guide progress and provide safety these activities should be supervised. Moderate intensity aerobics may begin after the frail patients improve their strength, joint stability, & balance. The preferred activity is walking, but those with disabilities may also improve aerobic capacity with machines or water exercises. Older adults should reach a frequency of 3 days/week before increasing their work to a duration of 20 min. They should then increase to an intensity of 40-60% of their maximum heart rate (11 - 13 on Borg-scale (somewhat-hard)). Many impairments that older people have are due to simple weaknesses rather than a chronic disease, and spontaneous activity that may result from strength improvements can be impressive. Older patients may socialize more frequently, take care of themselves, get out and shop because of improved confidence in their new strength. Stability in posture is also an important goal because a fear of falling can be an elderly patient's greatest obstacle to exercise. This information is not intended as a substitute for medical advice. You should always consult your family physician prior to beginning any new exercise program. Mazzeo RS, Cavanagh P, Evans WJ, et al: ACSM position stand on exercise and physical activity for older adults. Med Sci Sports Exerc 1998;30(6):991-1008.
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