Weightlifting in the golden years

Bodybuilding exercises have the ability to increase strength and muscle mbad and allow older people to stay mobile longer.

McLean's Richard Foley says he's going to the gym at 7:30, five mornings a week. He spends approximately 40 minutes lifting weights, followed by 40 minutes of walking on the treadmill and 10 minutes of sit-ups and crunches.

"I've always been physically active," he said. "In fact, I've slowed down a bit, but it's important for me to continue as long as possible."

A study conducted by the National Institutes of Health (NIH) among Americans over the age of 60 showed that bodybuilding, such as lifting weights, reduced the risk of osteoporosis and chronic conditions such as heart disease and diabetes. He also revealed that bodybuilding exercises can increase strength and muscle mbad and allow older people to stay mobile longer, while battling weakness and frailty.

"Improving and increasing the muscles in your legs, for example, makes them stronger, which means you can maintain your ability to walk without help longer than you would otherwise," said Rita Days, a nurse with Gerontology at Falls Church who was not involved in the study. "For seniors who enjoy traveling, shopping or participating in any activity that requires walking, their quadriceps and hamstrings allow them to play longer. It also means that you will have the strength and stamina to navigate difficult terrain during vacations and other activities involving walking.

Strength training can create a sense of independence for everyday activities like doing grocery shopping or even getting up from a chair, says Jay Rader, a private fitness trainer based in Arlington. "When you strengthen the muscles around your joints, you can extend and even improve your range of motion," he said.

Weight training for the elderly, says Days, comes with caveats. "It's not because it's beneficial that 89-year-olds have to go out and start trying to lift 50-pound weights so that he can regain the ability to climb three steps as he could." 30 years ago, "she said. I said. "The benefits of strength training are enormous, but they also involve risks and must be achieved safely. It is essential that you consult a physician before starting any exercise program, and I would strongly recommend that anyone over 50 years of age hire a personal trainer if they are starting an exercise program.

In fact, David Schwartz, a personal trainer in Bethesda, says he has four clients over the age of 60. Although it customizes the training of each client, specific exercises are particularly useful for the elderly. "I have a 72-year-old client who started training at age 68," he said. "The exercises I do with her include slits and squats that strengthen the quads or the thigh muscles. It's interesting to see her gain strength and be able to walk longer distances. But strengthening the quads can also protect your knees and prevent injuries and other problems. "

The biceps and triceps of the arm are also important for strength. "All you need is a pair of light to medium dumbbells," said Kat Chetrit, a personal trainer at Fairfax. "Two great exercises, which are also relatively simple, are bicep curls in which you hold the weight in your hand, bend your arm at your elbow, and turn it in the direction of your shoulder; and hammer loops, which are very similar except that you hold the weight as you would with a hammer. These are two excellent exercises to maintain the strength of the arms. "

Days, however, highlights the fact that there are risks: "You can get tired of muscle, lose weight or even break a bone," she said. "In the elderly, the healing of these injuries may be longer than in a much younger person. The benefits clearly outweigh the risks, but you want to be safe and smart. This includes talking to your doctor and getting help during a personal workout, especially if you have never done or done any exercise before. "