The Human Spine
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Strength Training for the Elderly
It's never too late to start!
Recent studies have shown that even 90- to 100-year-old nursing home residents can benefit from a regular program of strength building exercises.
What are the benefits?
Better balance. Strength training can help improve balance - a key issue for the elderly who are at risk for falls. Particularly, hip muscle strength reduces the risk of a fall. If you can't rise out of a chair without using your hands, you need to strengthen your hip muscles.
Faster responses. Exercise can increase the ability of muscles to respond quickly and efficiently, which may also play a role in preventing falls.
Reduced risk of osteoporosis. Weight-bearing exercises help build and maintain bone mass, reducing the likelihood of osteoporosis.
Improved quality of life and mental alertness. Studies show that people who exercise regularly enjoy a higher quality of life and increased mental alertness. Even patients who have minor mental impairments after a stroke have shown small improvements in thinking with exercise.
Beginning a strength training program does not have to be complicated! Starting off with a difficult routine is associated with a higher dropout rate. The goal is to increase physical activity.
Walking around the block, or taking longer walks at the local shopping mall, is a good start.
Swimming is also an excellent choice as part of an exercise program.
Exercise with hand-held weights or training machines build strength. Common household items (like small canned goods) can be used instead of hand weights.
Ask your doctor or physical therapist to prescribe an exercise program that matches your abilities.
The more you know, the better chance you have of avoiding back pain - which affects 80% of the adult population and is the second most common reason people visit their doctors. If you have back pain or want to know how to avoid it, consult a spine care specialist.
(Note: This information is from the North American Spine Society)