Seniors I'm Training Yall! Part 3

Sup Muses!?

We have finally reached the conclusion of my seniors series. This is a lit review of peer reviewed articles which all discuss the various benefits of older adults/ seniors engaging in exercise. I’m not done yet, but learning this information has helped me make my case for why working with the population is so vital. For any of my nerd friends that want to dig into the actual studies, find them below. If you have articles or research that explores the benefits of exercise for seniors, feel free to send it to me or link it in the comments.

Below are 4 studies and their findings/results.

• The Intensity and Effects of Strength Training in the Elderly:

  • Strength Training (ST) can be done with the elderly without adverse effects.

  • Higher intensities of ST yield greater effects of low or moderate intensities. (so bump of the intensity if you are training seniors or if you’re a senior working out.)

  • Increased muscle mass.

  • Older Adults should train 3-4 days a week.

• Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association

  • There needs to be a properly designed program with instruction and spotting. Resistance training is safe for healthy older adults. 2-3 sets.

  • 1-2 multi-joint exercises per major muscle group at 70-85% of a 1 rep max (1RM).

  • 2-3 times per week.

• Functional Capacity and Levels of Physical Activity in Aging: A 3-Year Follow-up-

  • Some results show: 6 minute walk test is a predictor of other functional capacities.

  • Higher lower limb function, balance and mobility are associated with better walking ability and distance covered.

  • Hand grip strength can be used as an outcome to measure muscle strength.

• The association between social support and physical activity in older adults: a systematic review

  • 27 papers/studies.

  • Results overwhelming show there is a positive association between social support specific to physical activity levels in older adults, especially when it comes from family members.

These are additional studies that I’ve found interesting.

1. The Importance and Role of Proprioception in the Elderly: a Short Review

2. Physical and Exercise Recommendations for Stroke Survivors.

3. Improved Balance Confidence and Stability for Elderly.

Lastly, AARP has a wealth of information and locally, the Philadelphia Corporation for Aging is a great resource.

Be well, Friends!

xoxo

-JM

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