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Getting weak goes with aging, lifting weights is dangerous for older people, older people cant increase their strength? RIGHT? WRONG!

In the past few years many researchers have turned their attention to the question: Is muscle and strength loss a function of aging or is it a result of disuse? Recent studies show that if you dont use it you will lose it.

Getting older does not mean that you have to become weak and suffer from age related changes that affect older people who are sedentary. Several studies show that resistance-training exercises help maintain and increase muscle strength and size as we age. When muscle biopsies of men older than 50 who lifted weights were compared with those of 20-year-old men the biopsies looked the same. When biopsies of men 50 and older who did not exercise were compared with those of the same 20-year-old men their biopsies showed typical age related changes.

There are other factors, which cause changes in muscle size and strength. Hormones, heredity, nutrition and a decrease in protein synthesis all play a part in how gracefully the body ages.

Heredity cant be changed. You are who you are genetically. Exercise and good nutrition can stimulate the amount of testosterone released in the body of both men and women. Exercise can also increase the amount of protein utilization, which takes place in the body. These changes will have an affect on muscle size, strength and bone density. Both of these factors help to determine the quality of life a person maintains as they get older. Exercise also strengthens the bones, tendons and ligaments. Tendons connect muscle to bone. Ligaments connect bone to bone.

Strengthening muscles, tendons and ligaments with resistance exercise will make you stronger, help support the skeletal system and joints. Stronger muscles, tendons and ligaments can reduce your risk of having joint problems and help existing joint problems. You should talk with your doctor before you start because depending on what the joint problem, resistance training may aggravate it.

Aerobic exercises (walking, jogging, biking or swimming continuously for 15 minutes or more) are important but muscle-strengthening exercises are just as important to have a fit body. In fact, strength-building exercises are a necessary part of an aerobic program because they help keep the bones and joints strong enough to withstand aerobic training.

To stimulate muscle fibers to grow and increase in strength a demand must be placed on the muscle. Resistance training does this. Calisthenics is a form of resistance training but lifting weights or using workout machines does a more effective job. I recommend using a combination of free weights (dumbbells and barbells) and machines. Using free weights during some exercises will give you more control over the range of motion you go through. Because machines cant possibly fit every body shape they dont provide a full range of motion with every exercise. People who dont have access to resistance training equipment can improvise with sandbags, plastic bottles filled with water or even canned goods.

If youre a beginner have someone who knows what theyre doing take you through your first few workouts. Lifting weights can be dangerous if you dont do the exercises correctly. Always concentrate on what youre doing. Being careless and taking your movements for granted can cause injury. Concentrating on each repetition when you workout will also recruit more muscle fibers to do work making each repetition more efficient.

A complete workout should include exercises for each body part. This will include the chest, shoulders, triceps, back, biceps, forearm, thighs, calves and your abdominals (midsection). Start with 2 or 3 different exercises for each body part. Gradually work up to 8-12 repetitions for each exercise. Do each exercise 1-3 times to start. If you can do more than 12 repetitions for a set the weight is too light. If you cant do at least 8 repetitions for a set the weight is too heavy.

We strongly recommend that you have a professional show you what to include in your routine and that you get an OK from your physician before you start. If you have chronic conditions such as, congestive heart failure, hypertension, arrhythmias, angina or diabetes they must be stable before starting an exercise program.

Always breathe correctly during a resistance-training workout. Inhale during the relaxed phase and exhale during the actual lift. For instance, if youre doing an arm curl (bicep curl) inhale as the weight is lowered and exhale as you lift the weight. Dont over exaggerate your breathing this can cause dizziness.

Strengthening programs are being recommended for people well into their senior years to help them perform every day living activities such as walking, grooming, dressing, climbing stairs, and getting in and out of chairs. It also helps improve balance and coordination. When added together these qualities equal more independence.

Aging starts during your youth and is progressive. You cant stop the aging process but you can slow it down and improve your quality of life. For older but wiser beginners changes in strength and stamina can be seen within 3 weeks after initiating a training program. So what are you waiting for? Use it or lose it. Go on, get busy and have a fit day.

Before starting your fitness program, consult your physician.

Nutrition and aging

Theres no mythical fountain of youth to stop the aging process. Aging starts at birth. Good nutrition and daily vigorous exercise play a tremendous role in helping us age gracefully. Many ailments or physical problems associated with aging are due in part to a lack of activity and poor nutritional habits.

As we get older nutrition plays an important part in our health. Most nutritional needs of the older person are similar to those of their younger counterpart. Make sure you get in enough calcium, B vitamins and iron through a balanced diet. Keep a food diary for two weeks to determine what you need to add to your diet. An active person needs about 10 to 13 calories for every pound of body weight. You should eat 4 to 5 small meals that include 3 to 4 servings of fruits, 3 to 4 servings of vegetables, 2 to 3 servings of whole grains and 2 servings of proteins everyday.

Health fair

Join me and state Sen. Sharif Street, Divine Sources and Temple University Health System for Take Back Your Health event for senior citizens from 10 a.m. to 1 p.m. May 19 at the Temple Administrative Service Building, 2450 W. Hunting Park Ave.

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Strength-building exercises make for a fitter you - The Philadelphia Tribune

Charlotte Observer

Refugee Zumba instructor dances her way into remission Charlotte Observer A friend encouraged Haider to try the Livestrong at the YMCA program. The 12-week exercise program is designed to help cancer survivors reclaim their health by building muscle and strength, increasing flexibility and endurance, as well as improving ... and more »

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Refugee Zumba instructor dances her way into remission - Charlotte Observer

Endocrinology Advisor

HIIT Exercise Programs Show Similar Efficacy As Moderate Intensity Programs Endocrinology Advisor HealthDay News Short-term moderate-intensity to high-intensity interval training (HIIT) leads to modest body composition improvements in overweight and obese individuals, according to research published online in Obesity Reviews. Michael Wewege ...

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HIIT Exercise Programs Show Similar Efficacy As Moderate Intensity Programs - Endocrinology Advisor

WPAFB adjusts tornado training as real storms threaten

Evaluators change exercise to avoid confusion

By 88th Air Base Wing Public Affairs

With the receipt of the Crisis Action Team directors message of ENDEX May 5, Team Wright-Patt completed another week-long, installation-wide, quarterly exercise.

As is the goal with most exercises of this type, evaluators had the opportunity during the week to observe and assess the bases ability to respond to a range of scenarios that individuals and organizations might have to face in an emergency.

According to Carmen Riches, chief, Base Exercise Programs, the goal with base-wide exercises is to practice responding to events that might happen at Wright-Patterson AFB, but she also pointed out a factor that caused adjustments during the course of the exercise.

That factor came in the form of forecasted storms, which, ironically enough, caused the cancellation of a robust tornado response exercise later in the week.

When real-world weather rolled in on Thursday, we canceled our weather exercise, Riches said.

With an unfavorable weather forecast of high winds and storms to consider, and after due deliberation among Wing Inspection Team members, it was decided to cancel that event. Riches said the importance of safety for the emergency responders, the exercise volunteer role-players and the base populace affected by the exercise events could not be overstated.

In planning, we use an abundance of caution to ensure people always know This is an exercise, Riches said. If theres any doubt people could think the exercise is real, we make adjustments. In this case we did just that.

Although some of the planned scenarios were canceled, many unit-level events, such as employing an automated external defibrillator on a heart attack victim and also exercising a units continuity of operations plan, or COOP, were scrutinized.

A COOP details actions that a unit must take if forced to relocate should their main work center no longer is viable. While lower in visibility to the rest of the installation, these COOP exercises allowed units the valuable opportunity to validate plans designed to ensure that a unit can continue its mission-essential functions and tasks from an alternate location if called upon to do so. Resources such as computer connectivity, communications, adequate facilities and other factors are assessed and workers are tested to confirm, or show the need to amend, these important organizational contingency plans.

Stating her final thoughts about the exercise Riches repeated the time-honored axiom of practice makes perfect. Then, as a post script to the canceled weather exercise, she had a real-world reminder for Team Wright-Patt.

Even though we didnt exercise our tornado, its a high risk here in the Dayton area, Riches said. Always make sure that you and your family are prepared.

Upon evaluating the results of the recent exercise, Riches and the Wing Inspection Team members will turn their sights on the next exercise, which is planned for July 31 through Aug. 4.

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WPAFB adjusts 'tornado' training as real storms threaten - Dayton Daily News

BBC News

Nine-month stretch: The rise of prenatal exercise classes BBC News As a growing number of pregnant women are joining prenatal exercises classes, the BBC's Sarah Porter - 34 weeks into her pregnancy - attends a boot camp in Singapore. It's 8.45am on a Saturday and Singapore's Botanic Gardens are alive with people and ... and more »

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Nine-month stretch: The rise of prenatal exercise classes - BBC News

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A new initiative, which allows healthcare practitioners to prescribe their patients exercise rather than medication, is continuing to roll out across St Austell.

Launched by St Austell Healthcare in February, the 'exercise referral scheme' now involves Cornwall College, who aim to deliver tailored exercise and fitness programs to the referred patient by qualified specialist personal trainers.

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Hayley Burgoyne, social prescribing facilitator for St Austell Healthcare said; ''Engaging in regular physical activity has tremendous physical and mental health benefits.

"St Austell Healthcare's social prescribing team are supporting patients to access a variety of physical activity opportunities in the local community.

"We are proud to be working with our community to improve physical activity levels and are delighted to be teaming up with Cornwall College on their new exercise referral scheme.

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"The support, guidance and expertise that exercise referral instructors can offer patients in the gym is a wonderful addition to our pioneering physical activity programme."

Clients with a variety of health conditions will be referred to the college fitness team and a tailored exercise programme will be created specifically to the client's needs, over a period of 12 weeks.

These will be at a discounted rate to encourage exercise as a behaviour to improve health and wellbeing, with the end goal being that it becomes a part of their lifestyle.

Read more: Why Cornwall Live has joined the fight against fake news

Health and wellbeing manager Helen Pennells said: "The Cornwall College exercise referral scheme allows individuals with certain medical conditions the opportunity to participate in physical activity in a safe and friendly environment.

"We're excited to be working with St Austell Healthcare to support and encourage local participants in their pursuit of an active healthy lifestyle."

Personal trainer Steve Lay said: "I'm looking forward to getting the scheme started as it provides a positive and encouraging outlet for people who suffer with certain health conditions and sedentary lifestyles the opportunity to lead a more healthy and active life."

Read more: See all the latest news from around Cornwall

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Exercise prescribing initiative continuing to roll out in GP surgeries across St Austell - Cornwall Live

For octogenarians Ruth Gottlieb and Jean Timper, exercise is the high point of their day.

What gets the East Brunswick Senior Center members most excited?

Line dancing.

I even dance around the house. When Im vacuuming or cooking, I just stop and dance around and stretch. I like to be flexible, said Gottlieb, 82, a former teacher who said her only regular exercise before retirement was running after students.

Since 2002, the friends have kept moving through programs designed by Rutgers Universitys Center for Exercising and Aging, in which students lead seniors in activities ranging from strength training to aerobics, according to information provided by Rutgers.

If I had not been exercising all these years, I dont think Id be here or doing as great as I am, said 85-year-old Timper.

The center, which celebrates 15 years this year, was founded by Susan Kaplowitz, a teaching professor in the Department of Kinesiology and Health at Rutgers School of Arts and Sciences. As a personal trainer specializing in older adults, Kaplowitz realized that her students primarily exercise science majors would benefit from a course that taught them the importance of exercise in the aging population, according to the statement.

I wanted to provide a course that would prepare them for careers that involved geriatrics, she says. Plus, I thought it would be a great way to apply our knowledge to benefit the local community.

Kaplowitz launched the program with the participation of her own clients as she reached out to local senior centers and assisted living facilities, such as the East Brunswick Senior Center and Monroe Village in Monroe Township. The organizations partner with the program by allowing students to work with their members on-site or sending seniors to gyms on the Cook/Douglass campus for exercise classes throughout the year.

Seniors visit centers mainly to socialize. Its an important part of their day, Kaplowitz said. The program allows them to socialize and build their self-confidence as they see their strength improve. Many of our participants have not exercised before, especially in strength training.

Exercise helps older adults maintain daily functions, Kaplowitz noted.

The most important exercises focus on the lower body to improve balance since seniors are prone to falls, she said. Cardiovascular exercise is also essential. As people age, muscle mass decreases and body fat composition increases, which can lead to conditions like diabetes. Cardio can improve body composition and endurance and allow seniors to perform daily tasks without losing breath.

Strength training improves flexibility; when seniors keep moving, their joints stay mobile, helping to prevent osteoarthritis and assisting them in activities like moving their head easier when driving.

Ive seen many 80-year-olds who are more fit than 50-year-olds. It doesnt matter how athletic you once were, when your body ages, you need to exercise to maintain it, said teaching assistant Bella Bulsara, who will graduate this spring with a Bachelors of Science degree and continue on to graduate school to become a physical therapist. The most important goal is to preserve the ability to perform simple tasks, like lifting your arms and walking, without losing breath. Each person has his or her own constraints. The students learn how to tailor exercises to the individual, even when leading a large group.

Last year, the center began a collaboration with Rutgers School of Health Professions, in which Aging Track Program Director Tracy Davisbrings her perspective as a researcher in gerontology as an instructor and guest lecturer. In the future, Kaplowitz envisions more collaborations with the school.

The students perform community outreach as well. Since 2009, they have helped supervise the N.J. Senior Olympics in Woodbridge and participated in the Middlesex County Run/Walk by hosting programs on balance, performing fitness tests and offering games.

I bubble over when I exercise with the students. They give great pointers, said Millie Holder, 93, a resident at Monroe Village. Its so important to keep as active as possible for your ability even if youre just moving your fingers. The students help me zero in on arthritis; I roll a ball up my arm with one finger, squeeze a ball or use stretch bands, but chair aerobics is my favorite.

Exercise has improved Holders stamina.

I used to think it was such long walk to my apartment. Now, I run from my home to the auditorium, she said. Being active every day is the best thing that has ever happened to me.

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Exercise program sparks new life in aging adults - centraljersey.com

Centenarian Irma Burke on May 4 cut the ribbon for Rappahannock Westminster-Canterburys Life Enrichment Center. The 101-year-old resident had the ceremonial honors surrounded by RWC staff members as well as design builders, contractors, bankers and other key players who helped bring the 18,000-square-foot state-of-the-art facility to the Northern Neck community.

Adjacent to the Chesapeake Center on the RWC campus at 132 Lancaster Drive, Irvington, the new center includes a fitness area with exercise equipment, a yoga room, locker rooms and classrooms. The heated aquatics area features a 75-foot lap pool with three swim lanes, a wheelchair ramp and a large exercise area for water aerobics and other exercise programs. The resident life and arts classrooms provide ample space for a variety of activities, a future woodworking shop and a pottery kiln.

We are extremely grateful for the generosity of our residents, their families and friends, and community members who made this building possible, said chief executive officer and president Stuart Bunting. It truly would not have been possible without those who made designated donations toward the construction, for new equipment for the fitness program and to the labyrinth bricks for wellness programs.

Chesapeake Bank financed a portion of the centers $4.5 million cost. RWC engaged Williamsburgs GuernseyTingle Architects to lead the design/build team. Bay Design Group handled the site design and civil engineering. Connemara Corporation of White Stone was the general contractor for the project.

Currently 80% of RWC residents participate in some form of wellness activities. More than 20 fitness classes are held on-site each week, as well as special programs to serve the needs of those with Parkinsons and their caregivers. RWC is known nationally for its high wellness participation rate among residents and has been recognized by the International Council on Active Aging for its Mind & Muscle speaker series.

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RWC Life Enrichment Center opens - Rappahannock Record

Local News

May 10, 2017

Taking part in the ribbon-cutting ceremony are, from left, Justin Ray, field representative for U.S. Sen. Joe Manchin; Paul Thornton, Vienna development director; Roger Conley, Vienna city councilman; Ann Johnson; Bruce Holmes, Parkersburg Area Community Foundation; Bruce Rogers, Vienna city councilman; Bob Stephens, retired president of the McDonough Foundation; Linda Kern, event coordinator and exercise instructor; Vienna Mayor Randy Rapp; Parkersburg Mayor Tom Joyce; Jill Parsons, president and CEO of The Chamber of Commerce of the Mid-Ohio Valley; Bob Boone, president of the McDonough Foundation; Cynthia Drennen with Sisters Health Foundation, Wilma Bailey, and John Coffman, Tim Coffman and Zac Cybulski, all with Phoenix Associates. (Photos by Jeffrey Saulton)

VIENNA This time last year the lot where the Vienna Senior Health and Wellness Center is located was a parking lot next to a cramped Vienna Senior Citizen Center.

However, on Tuesday the health and wellness had its official first day and ribbon cutting. Vienna Mayor Randy Rapp said a lot of the credit for the expansion goes to City Councilman Bruce Rogers and to Linda Kern, who leads the exercise classes at the center.

I think this is one of the best additions we have ever done in the City of Vienna, and Im so happy when I see people came and they are just having fun, he said. I came here on New Years Eve and at about 11 p.m. there were 30 people here playing cards and if it hadnt been for the center they would have probably been at home, probably by themselves, so having a facility like this in use is a blessing for our town.

Kern said she took the idea of the health and wellness center to the mayor about two years ago.

I told him I want to keep every senior in their homes longer, healthy and happy, and I want them to be able to still drive and get here and he believed in me to start the chair exercise programs and we started in the activity center, she said. We were in the front of the room with three people.

Vienna City Councilman Bruce Rogers and Linda Kern, event coordinator and exercise instructor at the center, watch during the opening ceremony of Vienna Senior Health and Wellness Center adjacent to the Vienna Senior Center on 29th Street Tuesday. (Photo by Jeffrey Saulton)

From there, Kern said, the program began to grow by word of mouth and the numbers grew many times over.

We grew very fast, so I decided to clean the upstairs out, she said. I went up there by myself and cleaned it all out.

That was the only place left for the program to accommodate 50 people, but after they moved to the second floor, the exercise program kept growing.

We filled it up pretty quickly and I didnt know where we would go, she said.

Kern said she was lucky to have Bob Stephens, the past president of the McDonough Foundation, in her class and he said he could help her get a new building.

Mayor Randy Rapp speaks at the opening of the Vienna Senior Health and Wellness Center on Tuesday. (Photo by Jeffrey Saulton)

Bob said Linda we are going to get you a bigger building, she said. The need is here; the healthiness and the happiness, the need is here for our seniors and Im going to help you.

Kern said they got more support from the Sisters Health Foundation, the Parkersburg Area Community Foundation and other donors.

Ida Mae Blair, the president of the Vienna Senior Center, said what has become the senior center began as a satellite club of the Wood County Seniors Center, meeting at Wayside United Methodist Church Parish House and then they moved to St. John United Methodist Church.

In 2006 we finally found our home here, she said. It has meant a lot to those who exercise, it means a lot and Id like to thank the mayor and many others.

We have a wonderful place and we do appreciate this, Blair said.

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Ribbon cut for Vienna Senior Health and Wellness Center - Parkersburg News

WILKES-BARRE The Jewish Community Center has received approval to add programming that will benefit older adults.

The social, educational and recreational hub, located at 60 S. River St., plans to offer Silver Sneakers classes, for adults 60 and over, starting sometime in mid-June.

Sharon Matylewicz, of Old Forge, has held the position of senior resource care coordinator/wellness coordinator since July, and shes been trying to expand classes offered by the JCC since the beginning of this year.

At the suggestion of Associate Director Rick Evans, Matylewicz applied for and was granted approval to offer Silver Sneakers programs at the JCC a feat she said was attempted previously without success.

I dont know what the hurdles were in the past, but we got accepted now, so were pretty excited about it, Matylewicz said.

Facilitated by Tivity Health, Silver Sneakers membership is offered through insurance agencies.

Some might offer it free of charge, Matylewicz said. Others might charge a fee, but they reimburse you throughout the year.

The JCC, Matylewicz said, will not charge a fee, because Tivity Health will reimburse them after members use the facility.

Personal trainers from the JCC will complete certification courses where they will learn to proctor three Silver Sneakers formats.

The classic format, Matylewicz said, focuses on strength and balance often working with balls and bands while the circuit format is more cardio intensive and the splash format stresses aquatic aerobics and resistance training.

We have to have at least two Silver Sneakers formats in our exercise schedule, Matylewicz said.

Personal trainer Debbie Grossman said Silver Sneakers programs are basically designed to enhance the ability of older adults to perform everyday movements with ease.

As we get older, we lose balance and strength, so the emphasis is placed on balance, strength, flexibility and agility exercises, Grossman said. Stretching and weight resistance exercises are critically important to keeping fit as you age.

Grossman said exercise should be fun and social while working to improve health.

When you have senior citizens doing exercise, theyd like to be around people their age, Matylewicz said. Not everyone exercises at the same capacity. (The classes) are very accommodating to what the needs of the individuals are.

She added that Silver Sneakers is a well-known, reputable program she expects to attract members to the JCC.

If you are a Silver Sneakers member, you can come in and take advantage of all the classes we offer and use any part of the facility, Matylewicz said.

Other programs offered by the JCC include Geri-Fit, yoga and cycling.

On June 7, the facility will host a senior fitness and health day, which will feature two fitness classes from 10 to 10:30 a.m. and 11 to 11:45 a.m., a healthy lunch and blood pressure screenings.

JCC personal trainers will be attending Silver Sneakers certification courses on June 11, and Matylewicz expects Silver Sneakers programs to begin the following week.

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Older adults participate in the Silver Sneakers classic program, one of several exercise classes designed by the organization.

http://timesleader.com/wp-content/uploads/2017/05/web1_SilverSneakers-Classic-1-3.jpgOlder adults participate in the Silver Sneakers classic program, one of several exercise classes designed by the organization. Courtesy of Silver Sneakers

The Jewish Community Center in Wilkes-Barre plans to offer Silver Sneakers classes beginning in mid-June.

http://timesleader.com/wp-content/uploads/2017/05/web1_SilverSneakers-Classic-2-3.jpgThe Jewish Community Center in Wilkes-Barre plans to offer Silver Sneakers classes beginning in mid-June. Courtesy of Silver Sneakers

Classes expected to begin mid-June

Reach Matt Mattei at 570-991-6651 or on Twitter @TimesLeaderMatt.

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Wilkes-Barre JCC to begin offering Silver Sneakers classes in mid-June - Wilkes Barre Times-Leader

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