Resistance Training: Maintaining an Independent and Active Lifestyle.

1. Resistance Training: Maintaining an Independent and Active Lifestyle.

2. 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!

3. 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.

4. 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!”

5. 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!

6. 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

7. 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.

8. 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.

9. 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!

10. 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.

11. 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.

12. 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

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