Research on the Effects of Resistance Training for the Elderly Population
Linked below is a research paper discussing the effects of resistance training on the elderly population. This paper was written by Ryan Shea in an effort to educate and improve the quality of life of the elderly population through resistance training. Many are unaware of the dangers present due to their lack of balance, and do not recognize the correlation between their immobility and muscle loss as they age. One of the greatest risks of poor balance in seniors would be falling and the injuries that result due to these falls. Osteoporosis and osteopenia are both common among seniors and occur when bone mass or density decrease passed the normal amount. These conditions result in frail bones, which can easily be broken by a fall, or a sudden jolt in more serious cases. In terms of quality of life and even morbidity, hip fractures have the most devastating consequences compared to a fracture of any other bone. With this in mind it is crucial that we inform and educate this population on the risks that are linked with a lack of balance and strength.
Cognitive Health
It is a common myth that dementia and hearing loss are just a normal part of aging . IT IS NOT.
Hearing loss can impact a person’s quality of life. There is a vicious cycle where you can’t hear, and your cognition declines, increasing the risk of dementia.
This hearing loss contributes negatively to aging such as social isolation, difficulty in communication, and triggers auditory changes to the brain. Dr. Frank Lin at Johns university in the States is recognized as a leading expert in the field
The following are articles, some from peer reviewed publications that will provide you more information.
https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-hidden-risks-of-hearing-loss
https://www.thelancet.com/journals/lanhl/article/PIIS2666-7568(22)00252-5/fulltext
https://jamanetwork.com/journals/jamaneurology/article-abstract/2799139?guestAccessKey=27f9ac17-88b7-46c3-bd69-056ab643d12a&utm_source=silverchair&utm_medium=email&utm_campaign=article_alert-jamaneurology&utm_content=olf&utm_term=120522
10,000 Steps
The practice of 10,000 steps a day is well known, however, it is not based on research evidence (merely a good marketing strategy in Japan in supporting the wearing of technology to measure steps taken.)
The objective of 10,000 steps a day to most of us is like a mountain to climb, never the time available to complete it in a busy schedule., and so not attempted at all. All steps have value, keep moving forward, even splitting up the step goal through out the day. There is value in purposeful steps ( ie going for a walk) and incidental steps (at work or in the house) all count.
There are number of recent evidenced based studies based on the number of the steps a day that are associated with lowering the risk of all cause mortality. A publication in the Lancet of a study 47,471 people showed that progressively lower risk in mortality for 60 years and older when reaching 6,000 to 8,000 a day. Another study based on the UK Biobank of 78,500 individuals at mean age of 61 years and that stepping intensity also contributed to mortality risk reduction.
There are other studies now being reported that support the reduction in risk mortality of many diseases including diabetes, cardiovascular, cancer.
Here are a few:
https://www.thelancet.com/action/showPdf?pii=S2468-2667%2821%2900302-9
https://scitechdaily.com/preventing-dementia-and-cognitive-impairment-the-powerful-benefits-of-more-steps-and-moderate-exercise/
https://alz-journals.onlinelibrary.wiley.com/doi/10.1002/alz.
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2796058
In the next section that will be added to this wellness resource we will cover the art of walking and the elements of walking that will give more confidence as we age .
Stay tuned!
The practice of 10,000 steps a day is well known, however, it is not based on research evidence (merely a good marketing strategy in Japan in supporting the wearing of technology to measure steps taken.)
The objective of 10,000 steps a day to most of us is like a mountain to climb, never the time available to complete it in a busy schedule., and so not attempted at all. All steps have value, keep moving forward, even splitting up the step goal through out the day. There is value in purposeful steps ( ie going for a walk) and incidental steps (at work or in the house) all count.
There are number of recent evidenced based studies based on the number of the steps a day that are associated with lowering the risk of all cause mortality. A publication in the Lancet of a study 47,471 people showed that progressively lower risk in mortality for 60 years and older when reaching 6,000 to 8,000 a day. Another study based on the UK Biobank of 78,500 individuals at mean age of 61 years and that stepping intensity also contributed to mortality risk reduction.
There are other studies now being reported that support the reduction in risk mortality of many diseases including diabetes, cardiovascular, cancer.
Here are a few:
https://www.thelancet.com/action/showPdf?pii=S2468-2667%2821%2900302-9
https://scitechdaily.com/preventing-dementia-and-cognitive-impairment-the-powerful-benefits-of-more-steps-and-moderate-exercise/
https://alz-journals.onlinelibrary.wiley.com/doi/10.1002/alz.
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2796058
In the next section that will be added to this wellness resource we will cover the art of walking and the elements of walking that will give more confidence as we age .
Stay tuned!