Growing Stronger - Strength Training for Older Adults

1 Rebecca A. Seguin, , CSCSJ acqueline N. Epping, M. Buchner, , Bloch, Miriam E. Nelson, rongergrowingJohn Hancock center for Physical Activity and Nutrition at theFriedman School of Nutrition Science and Policy at Tufts UniversityDivision of Nutrition and Physical Activity at the Centers for DiseaseControl and PreventionSTRENGTHTRAININGFOR OLDERADULTSEach year, we learn more about thetremendous health benefits ofstaying physically active and beingproperly nourished throughout ourlives. The work of scientists, healthprofessionals, and Older adult volunteershas greatly increased our knowledgeabout the aging process and how wecan maintain Strength , dignity, andindependence as we to staying strong and vitalduring Older adulthood is participa-tion in regular strengthening exercises,which help to prevent osteoporosis and frailty by stimulating thegrowth of muscle and bone.

2 Feeling physically strong also promotesmental and emotional health. Strength Training exercises are easy tolearn, and have been proven safe and effective through years of thorough research. Experts at the centers for disease control and prevention and TuftsUniversity, with the help of Older Adults , have created this book, Growing Stronger : Strength Training for Older Adultsto help youbecome Stronger and maintain your health and independence. Iencourage you to read it carefully and begin using this Strength trainingprogram as soon as possible. It can make a profound difference inyour physical, mental, and emotional health.

3 Let us aim, as a nation, to Grow Stronger together. To your health David Satcher, , , National center for Primary CareMorehouse School of MedicineUnited States Surgeon General, DEPARTMENT OF HEALTH AND HUMAN SERVICESC enters for disease control and PreventionRebecca A. Seguin, , CSCS1 Jacqueline N. Epping, Buchner, , Bloch, E. Nelson, the John Hancock center for PhysicalActivity and Nutrition at the Friedman School ofNutrition Science and Policy at Tufts University,Boston, the Division of Nutrition and PhysicalActivity at the Centers for disease control andPrevention, Atlanta, FOR OLDERADULTS12 Illustrations by Wendy Wray/Morgan Gaynin Inc.

4 , PAR-Qtest on pages 14and 15reprinted fromthe 1994revised version of the Physical Activity ReadinessQuestionnaire (PAR-Qand YOU). The PAR-Qand YOUis acopyrighted, pre- exercise screen owned by the CanadianSociety for exercise material is based upon work supported by of Agriculture under agreement number58-1950-9-001 and the Association of Teachers of PreventiveMedicine/ centers for disease control and prevention /Agency forToxic Substances and disease Registry cooperative agreementnumber TS 359-15/16. Any opinions, findings, conclusion, orrecommendations expressed in this publication are those ofthe author(s) and do not necessarily reflect the views of book was produced for free distribution by anymeans, electronic or mechanical, including photocopying,recording, or by any information storage and retrieval sys-tem, without requiring permission.

5 However, please creditthe authors and Tufts University and do not change any ofthe 2002 by Tufts in the United States of exercise Program for YouiiiCHAPTER 1 The Power of Strength Training1 CHAPTER 2 Making Change4 CHAPTER 3 Getting Motivated7 CHAPTER 4 Starting Your Journey: 6 Simple Steps 13 CHAPTER 5 Getting Stronger : A 3-Part Program 32 CHAPTER 6 The Courage to Progress70 CHAPTER 7 Staying on Track: Your12-Week Workbook74 APPENDIXR esources for Staying Strong103 GLOSSARY107 INDEX109An Important CautionThe Growing Strongerexercise program is based onextensive scientific research. The book contains detailedinstructions and safety cautions, and you are urged toread them carefully.

6 If you are under a physician s carefor a medical condition, discuss this program with himor her before you start. Remember that regular medicalcheckups are essential for your health and this book can serve as your guide to growingstronger and becoming more physically active, it cannotreplace the advice of a health care professional whoknows you book would not have been possible without the timeand assistance of our Peer Advisory Board members, SisterMary Patrice, Al, Dorothy, and Helen. These individualsunselfishly donated their time; some provided their expertiseand others shared their experiences of living with arthritis aswell as starting and continuing a Strength Training program.

7 Several of the Peer Advisory Board members werevolunteers in our research center for arthritis studies, whichare the foundation for the Growing Strongerprogram. Weare so grateful for their help with this completing this book, we worked with anotherset of volunteers whose insight was invaluable to the successof this book. These individuals had no previous experiencewith Strength Training , and they volunteered to try theGrowing Strongerprogram on their own and provide feed-back on numerous aspects of the book and exercises. Wewish to extend our sincere gratitude to these volunteers andto the countless others like them who have made enormousAcknowledgmentsGrowing Stronger : Strength Training for Older Adultscontributions to keep scientific research moving forward andwithout whom our work would not be of our colleagues at Tufts and elsewhere con-tributed to the success of this project.

8 Many thanks to Rosenberg, Ronenn Roubenoff, Kristin Baker, and BessMarcus for their encouragement as well as their personalcontribution to the body of research that helped form thebasis for the Growing Strongerprogram. Jennifer Layne, , CSCS, donated her time to review the exercise expertise and experience was invaluable. Finally, to all ofthe members of the Nutrition, exercise physiology andSarcopenia Laboratory as well as our other colleagues atTufts University and the Centers for disease control andPrevention, we are grateful for your feedback about thisbook and for your continued support.

9 We had the benefit of collaborating with several tal-ented individuals for different aspects of this book. We wishto acknowledge Jennifer Ackerman for her editorial geniusand thoughtful contribution to reshaping certain sections ofthe book. Thank you to Wendy Wray for the wonderful illus-trations and to Ilana Rosenberg for her creative energy anddiligent work on the design of this book. iiAn exercise Program for YouprefaceIn choosing to read this book, you have taken the first stepon a journey toward greater Strength and vitality. GrowingStrongerwas written for you the Older adult who wants togrow Stronger , healthier, more active, and more may be inactive or only mildly active at the may know that regular exercise is important for yourhealth and well-being and want to get started on a programof physical activity.

10 But you may feel that you don t have thenecessary information. Perhaps you are concerned thatbecause of your age or health problems physical activity maynot be safe for you. Or perhaps you have had trouble findingor staying with a suitable book gives you a safe, simple, and highly effectiveexercise program based on the principles of Strength at laboratories around the world have shown thatstrength Training benefits women and men of all ages and alllevels of fitness. According to Physical Activity and Health:A Report of the Surgeon General (1996), experts agree thataerobic activities should be supplemented with Strength -iiideveloping exercises at least twice per week.