Ease, pace of strength work well-suited to older adults

By Karen Shideler
Knight Ridder News Service

Strength training — just in case there was any question — isn't about bulking up. It's about improving fitness and health by increasing muscular strength and endurance.

Strength training improves insulin sensitivity and glucose metabolism. It helps build stronger bones. And it's not just for twentysomethings.

People 65 and older can reap huge benefits from strength training, because it decreases the risk of falls and broken bones.

Yet a recent report by the federal Centers for Disease Control and Prevention said only about 12 percent of people ages 65 to 74, and only about 10 percent of those 75 and older, do strength training twice or more a week.

Ten years ago, Laszlo Stumpfhauser of the Cramer Reed Center for Successful Aging developed a series of strength-training exercises at Larksfield Place Retirement Community for older adults (though they are appropriate for people of any age).

These are easy to do at home and require little equipment. Elastic resistance bands and tubing are widely available (at sporting goods, discount and department stores) and inexpensive. The VitaBands used at Larksfield Place are $4 each. They're easy to take along on trips, too.

To start out, you can do these exercises without resistance bands, and just go through the range of motion. Ease into it. Muscles become stronger 30 percent faster than tendons and ligaments, says Deb Robelli of the Larksfield Place fitness center, so if you feel joint pain, ease off. To start:

• Choose resistance bands or tubing according to your fitness level. Color usually indicates difficulty.
• Do the exercises while seated or standing. Standing makes them more difficult.
• Start by warming up for five to seven minutes, with easy reaching or marching in place, even seated, to get the blood flowing.
• Do the exercises three times a week, not on consecutive days.
• Do the exercises slowly and with control. Repeat each eight to 12 times, on both sides of your body.
• Stretch when you're done.
• Listen to your body. Muscle tenderness for 24 hours or so is normal. Ease off if you are experiencing joint pain.