Strength Training for Older Adults

A very fast short walk (20 min) is better for bone than a long slow walk of 1 hour.

SparkPeople had a great article today that reminded me to of the importance of my weight workouts.  
Strength training for older adults.  The article is worth reading.

---

Regular physical activity on a long-term basis has been shown to be particularly important in maintaining healthy bones. Exercising to maintain and increase bone strength by increasing bone mass or by slowing age-related bone loss is something I have an interest in.  Muscle strength is also increased, which is important for supporting the joints and preventing falls.


Exercise has also been shown to improve co-ordination and balance, which helps to prevent falls and to improve general physical health and well-being.

Be aware that any positive gains in bone strength are lost when you stop exercising, so that it is important that your exercise is regular and ongoing.

Caution: Someone who has established osteoporosis (one or more fractures) may not be able to do as many types of activities as someone without osteoporosis. Talk to your doctor and physiotherapist about activities you can do.

Examples of weight-bearing activities are jogging, walking, tennis, dancing, golf and netball. Swimming and cycling are not considered weight-bearing exercises (but are good for muscle strength).

Examples of weight-bearing activities are jogging, walking, tennis, dancing, golf and netball. Swimming and cycling are not considered weight-bearing exercises (but are good for muscle strength).

Planning Your Exercise Program

Before you start, it is important to talk to a doctor or physiotherapist about the best type of resistance exercise for you.

---

Exercise Tips for Strong Bones

• To have an effect on bone, exercise needs to be regular, fairly vigorous, have variety (put different loads on it), and include short, intense bursts.
• The amount and type of exercise will vary depending on your age and bone health. Overall, most people should aim to exercise for 30 to 40 minutes, four to six times each week, and include some weight-bearing and resistance exercises in the program. You can build up to this level over time.
• Start slowly and progress gradually. Try to get into an exercise routine. You can break it up into several smaller amounts throughout the day.
• Set short term goals for what you want to achieve. They must be realistic, achievable and measurable. For example, adding 50 jumps to your regular walk over a 3-month period.
• The process of bone building is slow, it starts to happen as soon as you start regular exercise but it takes at least 6 months to be able to measure the effects.
• Good exercises for bones: fast walking, jogging, dancing, tennis, volleyball and lifting weights. Choose exercises that you enjoy and vary your program to keep it interesting.
• If you are having pain while exercising, stop and talk to your doctor or physiotherapist.

Exercise: if you have osteoporosis

If you have been diagnosed with osteoporosis and/or have already had a fracture, you should see your doctor or physiotherapist about starting an individual exercise program.

• Your aim is to maintain bone strength and reduce the risk of fractures and falls by improving posture, balance and muscular strength.
• Because of the higher risk of fracture, exercising at a level high enough to produce stress on the bones is not recommended.
• Appropriate exercises include Tai Chi for balance, flexibility and muscle strength, gentle weights for muscle strength, water-based exercises (hydrotherapy) and walking.
• Avoid high impact activities (eg running).
• Avoid jarring & twisting movements (eg golf swing). Reg had to give ip golf, it was doing him more harm than good).
• Avoid heavy lifting and lifting objects some distance from your body (eg picking up grandchildren).
• Avoid abdominal curls (sit-ups).
• Avoid bending forward from the waist.
• Avoid sudden, abrupt movements.
• Don't overdo it (especially if you have not done any activity for many years).

---