Resistance Training: Maintaining an

Independent and Active Lifestyle.

Benefits of Resistance Training

• Walk Faster• Climb Stairs Easier• Improve Posture• Increase Energy• Maintain Independence• Increase Flexibility• Decrease Risk of Certain

Diseases• Sleep Better• Improved Balance• Make new friends!

4 Types of Exercise for Healthy Living After 50

• Strength Exercises: build muscle and increase metabolism which will help keep your weight and blood pressure under control.

• Balance Exercises: build leg muscles and help prevent falls.

• Stretching Exercises: give more freedom of movement, which will allow you to remain more active.

• Endurance Activities: Maintain and improve cardiovascular and respiratory function.

Keep the Following In Mind• Consult your physician

about which type of program best suits your needs.

• Contact a qualified personal trainer who will work with you and your needs.– Check out churches, senior

retirement sites or a senior recreation center for programs specifically directed at the 50+ age group!

• Always remember to warm up and cool down for 5-10 minutes and stretch before you perform any activities.

• Lift only 2-3 days per week, with at least 24 hours of rest between each workout session.

• Pain means “STOP!”

Resistance Training Tips• Remember to warm-up,

stretch and cool down.• Use proper lifting form.

– Do not use momentum to swing the weights into position.

• Take 2-3 seconds to lift the weight, hold it for 1-2 seconds, then take 2-3 seconds to return the weight to the starting position.

• Work slowly, controlling your movements.

• NEVER hold your breath!– Breathe comfortably, exhaling

as you lift the weight and inhaling as you return it to the starting position.

• Always seek the assistance of a qualified professional if you have questions or need help!

Weight Estimations• If you are looking to lift

weights in the comfort of your own home, here are some great ideas!

– 1 can of soup = ½ lb

– 150 pennies = 1 lb

– 80 quarters = 1 lb

– 1 gallon of water = 8 lbs

ACSM Recommendations• While updating the 1995 recommendations for

physical activity, the American College of Sports Medicine deemed it important to issue separate recommendations for this age group (50-64yrs).

• They define “older adults” as men and women age 65 and older or age 50-64 with “clinically significant chronic conditions and/or functional limitations that affect movement ability, fitness or physical activity.”

• The expert panel whom presented this information wished to stress the importance of aerobic activity and muscle strengthening activities as a vital part of healthy aging and emphasize other benefits such as a reduced risk for chronic disease, premature mortality, functional limitations and disability.

• The following slides contain information on each of the four areas of activity which ACSM deemed important for older adults.

Aerobic Activity• A minimum of 30 minutes of

moderate intensity physical activity 5 days a week or vigorous intensity for 20 minutes 5 days a week is recommended.

• One can meet this requirement in 3-10 minute sessions of moderate intensity or 2-10 minute sessions at vigorous intensity, but you must complete 10 minute bursts of activity to gain health benefits.

• On a 10-point scale, moderate activity is a 5-6 and vigorous activity is a 7-8 (keep in mind that sitting is considered a 0 and all-out effort is a 10).

• This is in addition to activities of daily living, such as self care, cooking or shopping.

Muscle-Strengthening Activity

• Performing activities that maintain or increase muscular strength and endurance for a minimum of 2 days each week is recommended.

• 8-10 exercises working major muscle groups.

• 10-15 repetitions.• Progressive

– Build your muscles overtime rather than doing too much at once!

Flexibility and Balance Activities

• Flexibility: perform activities that maintain or increase flexibility 2 days a week for 10 minutes each day.

• Balance: to prevent injury from falls, older adults should perform balance activities.

Benefits of Regular Physical Activity in Older Adults

• Reduces the risk of the following:– Cardiovascular disease– Stroke– Hypertension– Type II Diabetes– Osteoporosis– Obesity– Colon cancer– Breast cancer– Anxiety– Depression– Reduces the risk of and injuries from falls.

Activity Plans• Identify your recommended

level of physical activity.• Consult with a health care

professional to consider therapeutic and risk management issues.

• One should take into account:– Chronic conditions/activity

limitations.– Risk for falls– Individual abilities/fitness– Strategies for minimizing risks– Strategies for increasing activity

gradually over time.– Behavioral strategies for

adhering to regular physical activity.

– Individual preferences

“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save and preserve it.”

~Plato