Have you stopped strength training due to your age?

The common association with the elderly and weight training is that they are too frail and have a low energy reserve.

In fact this is not the case as strength training for seniors on a regular basis has shown to increase bone mass and build muscle. With this it can play a huge part in counteracting the  negative effects of ageing, such as weakness and frailty.

Why should the elderly strength train?

The following conditions can be controlled and improved with strengthening exercise:

• Osteoporosis– This condition is when the skeletal material is at a weakened state causing it to deteriorate. As the bone mass is lower, this condition causes the risk of fractures to increase for the person. Strength training is statistically more important for the female population as the risk for a fracture to the hip, spine or distal forearm is 40% for females and 13% for men ages 50 years+ (Melton et al., 2005). Weight bearing activities are key for this condition to prepare the structures for load and stop the acceleration as without weight stress acceleration will occur.
• Arthritisor also known as Osteoarthritis- This currently is ranked sixth worldwide of causes for current disability, it is also estimated to be at a rank of four by the year 2020 (Silverwood et al., 2015). The condition affects the person by attacking the joint cartilage and synovial membrane (soft tissue) (Silverwood et al., 2015). Osteoarthritis can reduce your quality of life as this causes the joint to dysfunction and not perform as it normally would. The elderly are more susceptible as an increase of incidence is commonly shown for the ages of 50 to 75 (Silverwood et al., 2015). Statistics also show that roughly 25% aged over 55 report knee pain each year which is likely to be underlying Osteoporosis (Silverwood et al., 2015), the possibility of OA is likely and unknown for the elderly population until diagnosed in general practice.
• Balance– As you increase in age a common result is reduced muscular strength, with this balance is reduced in correspondence. Muscle deterioration begins at the age of 20 and is more considerable up to the age of 80. Falling at an older age can cause many more complications due to the weaker structures held compared to a younger person. A fall due to weak balance is the leading cause of hospitalisation for the elderly, this is due the the muscle strengths and speeds of the muscle contraction to be delayed and weakened (L. Sturnieks et al., 2008). The reduced capacity for muscle force activation means that the ability to respond to a fall is delayed, as an elderly the loss of balance is likely which increases the chance of injury. As an end result where a poor proprioception is developed. When reaching the age of 65 years, one of three people experience one fall each year (L. Sturnieks et al., 2008). If training is not maintained with regular exercise it can only be maintained to its peak level until reaching the ages of 50-60 years old, when the peak age is reached strength will decrease by approximately 50% by the age of 80 (L. Sturnieks et al., 2008).
• Pulmonary disease– Clinically referred as Chronic obstructive pulmonary disease (COPD), is more likely again to affect the middle age and elderly. Even though it is frequently diagnosed it is normally missed, so consulting a GP can be beneficial. When it is apparent it can affect normal quality of life such as breathing doing every day activities. Pulmonary disease restricts the airways which obstructs airflow, relief for this consists of strengthening the chest muscles and abdomen (Ortega et al., 2002). When strengthening these structures begins, this creates less pressure on the diaphragm when performing exhaustive exercises.
• Obesity– As the intensity of training normally declines with age, weight is a normal end product. The secondary issues that arise from obesity are osteoarthritis, increased stress on tissues and joints (Frey and Zamora, 2007). The treatments to prevent this are low intensity weight programmes to reduce the chance of orthopaedic injuries.
• Diabetes Type II– Elderly that suffer from diabetes suffer by not being able to produce enough insulin. Due to the minimal reaction from insulin the glucose that would normally be used as fuel stays in the blood instead, this results in a lack of energy. Strength training can be integrated to improve glycemic control and reduce the effects it has on muscle wasting (Brooks et al., 2007). Strength training has been shown to help people suffering diabetes by also increasing the quality of the muscle and strength.
• Back Problems– Adults aged 60 and over are more likely to suffer degeneration of the joints in the lumbar spine (Winett and Carpinelli, 2001). Osteoporosis is a common part of lower back pain, this is why core strengthening is vital to the lumbar and sacral area. Without a low intensity strength training of your core symptoms will progress and worsen, such as stiffness, lack or flexibility and localised lower back pain.

How often should I be training ?

The study of Mayer et al., (2011) suggests that healthy elderly should be training up to three or four times weekly to gain the best possible outcomes. Elderly with poor physical health can still train to the same guidelines but at a lower intensity. Frequent training can help reduce the effects of sarcopenia by increasing muscle mass, improving muscle fire rates and improve motor unit recruitment (Mayer et al., 2011).

Recommended training dosages for elderly people/ Different forms

The following guidelines for elderly training have been tailored by Mayer et al., (2011).

References

Brooks N, Layne JE, Gordon PL, Roubenoff R, Nelson ME & Castaneda-Sceppa C (2007) Strength training improves muscle quality and insulin sensitivity in Hispanic older adults with type 2 diabetes, International Journal of Medical Sciences, Vol. 4, No. 1: 19-27.

Frey, C. and Zamora, J. (2007). The Effects of Obesity on Orthopaedic Foot and Ankle Pathology. Foot Ankle International, Vol. 28, No. 9: 996-999.

Mayer F, Scharhag-Rosenberger F, Carlsohn A, Cassel M, Müller S, Scharhag J (2011) The Intensity and Effects of Strength Training in the Elderly. Deutsches Ärzteblatt International, Vol. 108, No. 21:  359-364.

Melton, L., Beck, T., Amin, S., Khosla, S., Achenbach, S., Oberg, A. and Riggs, B. (2005). Contributions of bone density and structure to fracture risk assessment in men and women. Osteoporosis International, Vol. 16, No. 5: 460-467.

Ortega, F., Toral, J., Cejudo, P., Villagomez, R., Sánchez, H., Castillo, J. and Montemayor, T. (2002). Comparison of Effects of Strength and Endurance Training in Patients with Chronic Obstructive Pulmonary Disease. American Journal of Respiratory and Critical Care Medicine, Vol. 166, No. 5: 669-674.

Silverwood, V., Blagojevic-Bucknall, M., Jinks, C., Jordan, J., Protheroe, J. and Jordan, K. (2015). Current evidence on risk factors for knee osteoarthritis in older adults: a systematic review and meta-analysis.Osteoarthritis and Cartilage, Vol. 23, No. 4: 507-515.

Sturnieks, D., St George, R. and R. Lord, S. (2008). Balance disorders in the elderly. Clinical Neurophysiology, Vol. 38, (6), pp.467-478.

Winett, R. and Carpinelli, R. (2001). Potential Health-Related Benefits of Resistance Training. Preventive Medicine, Vol. 33, No. 5: 503-513.