Extension Connection

Strength Train for a Better Life
By Janet Hackert, Nutrition Specialist

Many people start the year out with resolutions of dieting or exercising more, but these plans fizzle out as the same old busyness gets in the way of good intentions. Being more specific and knowing what results to expect may increase one’s likelihood of sticking with a plan. For older adults, strength training 2-3 times each week can not only help maintain a healthy weight, but also reduces risk or symptoms of common diseases, decreases depression and improves sleep, and prolongs an independent lifestyle.

Strength training, in this case, doesn’t mean bench pressing 100 pounds. It means using relatively light (1-10 pound) hand and ankle weights. And it means doing a series of exercises that strengthen muscles in both the upper body and legs.

In studies done at Tufts University, participants found strength training reduced arthritis pain by 43%. In another study, Hispanic men and women with type II diabetes found that 16 weeks of strength training produced dramatic improvements in glucose control. Another study showed that strength training 3 times per week not only increased strength and flexibility but the cardiac patients involved also gained aerobic capacity. Strength training also improves balance.

Some may say that being frail or weak is just a part of getting older. Stay Strong Stay Healthy participants, ranging in age from 50 all the way into their 90’s, would disagree. Participants in this class, offered by University of Missouri Extension specialists, learn proper technique for strength training and practice this technique together with classmates twice a week for 6-8 weeks. They find they feel stronger and healthier. Some have even become more independent as their strength, flexibility and balance improve.

If you’d like to have a class held in Northwest Missouri, contact me at 660.425.6434 or call your local University of Missouri Extension office.

 (Written January 4, 2008)

Return to home page

Extension Connection Barb Ubben, Web Manager harrisonco@missouri.edu Last revised: 05/25/04