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 Strength training for the ageing

Introduction

By 2050, the proportion of people older than 60 in England will rise to some 40% and

the proportion of those older than 80 10% to 15%. This means that the retirement

age is predicted to rise as well (Mayer., et al 2011). Therefore, maintaining the ability

to work, independence, and self-sufficiency in daily life and leisure time for the

elderly is becoming more important as time goes on. Faulkner., et al (2007) argues

that muscle strength gradually decreases between the 30 th to the 50th year of life. In

the 60th year of life it decreases by up to 15% whereas in the 80 th year it could be up

to 30% decrease in muscular strength.

There have been several studies to have shown that strength training can help with

age related problems within the body (Aagaard., et al 2010). Falling Is one of the

biggest risks of injury within the elderly and falling in older age has a high and

escalating economic cost as well as having an isolating social consequence. There

has been a big problem associated with human ageing is progressive decline in

skeletal muscle mass, a downward spiral that may lead to decreased functionality

and strength. In 1989, Rosenberg (1989) proposed the term sarcopenia to describe

this age-related decrease of muscle mass. This can also have important health risks

and consequences, Rantanen., et al (1999) argues that it can increase susceptibility

to disability among the elderly, decrease in bone mineral density, increase in falls

and finally an increase in hip fractures (Bleijlevens., et al 2010) this is agreed with

(Irwin., et al 2008) and says that when falling starts within the elderly it can start to

go downhill from there of immobility, reduced confidence and finally it can cause

incapacity causing an individual to be institutionalised.

Benefits of strength training for the elderly
Strength training (ST) is considered a promising intervention for reversing the loss

of muscle function and the deterioration of muscle structure that is associated with

advanced age. This reversal is thought to result in improvements in functional

abilities and health status in the elderly by increasing muscle mass, strength and

power and by increasing bone mineral density (BMD) (Hurley, 2000:249-268).

Mayer., et al (2011) suggests that elderly men and women who do not undergo

additional training will lose body strength and the strength of the arms to a

disproportionate extent. The adaptations of strength training in an elderly person is

the same as in young people these include increases in both protein synthesis and

contractile elements (Petrella, 2008). There have been several studies that show

strength training to have a positive impact on emotional factors within elderly men

and women, which Penninx., et al (2000) says may be an important factor in

preventing disability and early mobility.

One area that research must now investigate is whether the addition of

strength training to exercise prescriptions for older adults will delay the onset

of disability in terms of occupation, socialization, and the ability to remain

living independently. (Seguin., et al 2003:141-149)

Recommendations/guidelines

Adults aged 65 or older, who are generally fit and have no health conditions that

limit their mobility, should try to be active daily and should do at least 150 minutes of
moderate aerobic activity such as cycling or walking every week. They should also

do strength exercises on two or more days of the week that work all the major

muscles (legs, hips, back, abdomen, chest, shoulders and arms) (NHS 2017).

However, elderly people should also focus on more specific training like strength

training. A study conducted by (Mcdermott, 2009:74) suggests that 20-30 minutes of

strength training, 2-3 times per week, does have a positive effect on the body and

can reduce risk factors such as cardiovascular disorders, diabetes, osteoporosis and

cancer. This is supported by Guest (2002) who also suggest that the elderly should

do strength training and that a single set of 10-15 repetitions using 10 different

exercises, performed 2-3 times per week. They suggest that each repetition should

be performed slowly with a full range of motion whilst still remembering to breath,

which should involve all the major muscle groups.

Clemson., et al (2012) conducted a program to improve the balance of the elderly.

The exercises within the program involved 7 exercises for balance and 6 for the

lower limb strength using ankle cuff weights and these exercises were performed 3

times a week. Clemson., et al (2012) used the principles of maintaining their training

within the hard zone. The LiFE and structured programmes were taught over five

sessions with two booster sessions and two follow-up phone calls over a 6-month

period. Davis., et al (2009) suggests that there are plenty of evidence from home

based structured programmes indicate that this dosage is feasible and cost effective.

Conclusion

From all literature information, strength training has showed to be an effective way

for improving physical functioning elderly males and females and has been used in

the prevention and rehabilitation of many different symptoms such as osteoporosis,

cardiovascular disorders, diabetes, and cancer. However, on the other hand it is

used to increase many things such as muscle mass (hypertrophy), strength and

power and by increasing bone mineral density (BMD). Strength training is subject to

a dose-response relation and is beneficial when exercising at higher intensities much

more than when used at medium or low intensities. When used in clinical practice,

clinicians should monitor for adverse effects, particularly when older people who

might be at higher risk of injury (i.e. frail or recently ill older people) are undertaking

progressive strength training.

References

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