STAY STRONG, STAY HEALTHY

Steve BallSusan Mills-Gray

August 26th, 2015

• Not enough time• Inconvenient• Intimidated• Never exercised• Poor health/fatigue• Lack of facilities• Bad weather

Pro FitnessColumbia, MO

Reasons for Exercising (Pros)

• Health and fitness• Enjoyment• Relaxation• Challenge• Social• Appearance• Competition• Feel good about self• Chance to be outdoors

Heath Benefits

All-cause mortality (live longer)Coronary heart diseaseHypertensionLipid disordersType 2 diabetesCancer (breast and colon)Depression, anxiety disordersOsteoporosisObesity FrailtyFallsSleep problemsCognitive impairment, Alzheimer’s Disease?

Sarcopenia

Young, active Older, sedentary

Why Strength Train?

Preserve or gain back muscle Preserve or gain back bone Improve strength and balance (reduce falls) Maintain or boost metabolic rate Improve glucose control and lipid profile Reduce arthritis symptoms Improve mood: self-esteem, self-confidence Decrease depression Improve sleep

Bone44 million American men and women have low bone density or osteoporosis

SSSH Program is based on solid research

Adapted from Dr. Miriam Nelson’s Strong Women Program

Strength Training and Bone

Postmenopausal Women

(50-70 yrs old)

Strength Training(n=20)

Sedentary Control(n=19)

RCT, 1 year durationNelson, et al., JAMA 1994

Results After One Year

Muscle strength increased 76% Muscle mass increased 1.4 kg Fat decreased 1.4 kg Balance improved 14% Physical activity increased 25%

Bone Mineral Density (BMD)

-4

-3

-2

-1

0

1

2

Femoralneck BMD

Lumbarspine BMD

Total bodyBMCC

han

ge (

%)

Control Exercise

* **

†

*p=0.02 **p=0.04 †p=0.12

Arthritis40 million American men and women have arthritis

Normal Knee Radiograph

Osteoarthrosis Knee Radiograph

Attention Controln=22

Strength Trainingn=22

Home-Based, 4-Month Study

RandomizedControl-trial

Baker, et al., Journal of Rheumatology, 2001

Study FindingsMuscle strength + 71%

Chair stands and stair climbing +

15%

Pain – 43%

Physical function + 44%

Depression reduced

Self-confidence improved

SSSH Mission

To improve the health and well-being of older adults by increasing access to a

structured, safe, and effective strength training program

SSSH In Missouri

4048 participants reached75% completing program85% of participants are female61% of the state is reached (80 counties).

Missouri Results

95% feel better because of the program94% feel physically stronger90% feel more flexible87% feel they have more energy61% improved in four to five of the assessments 84% improved three to five of the assessments82% improved in at least one pre/post assessment

Intermediate outcomes

89 percent continued to lift weights 92 percent report ability to do everyday tasks improved72 percent described activity level as “somewhat more” or “a lot more”73 percent report health as “somewhat improved” or “a lot more improved”

Big improvements in Flexibility!

Documenting Fitness Assessments

Chair Stand Record in number of stands fully completed in :30

seconds Sit/Reach

Record number of inches to the ½ inch Back Scratch

Record number of inches to the ½ inch 8-Foot Up-and-Go

Record score in number of seconds to the 1/10th of a second

Balance Tests Record score in number of seconds to the 1/10th of a

second

 https://www.youtube.com/watch?v=k5CJUB4zRU4  https://www.youtube.com/watch?v=rlsmLUs3ZM8