Strength Training Exercises Cut Down Mortality Risk In The Elderly | Healthy Living articles | Well Being center

Studies, which have been done in the past, have shown that older adults who take part in regular aerobic exercising have a better quality of life and a reduced mortality risk. The findings of these studies have also shown that exercising regularly prevents issues such as type 2 diabetes, cardiovascular diseases such as heart attacks, sudden death as well as some cancers.

Although the health benefits of aerobic exercising were demonstrated in these studies, the data on the the benefit of strength training exercises seemed to be lacking. A good reason for this could be that strength training protocols are newer recommendations, as recent as 2007, than those of aerobic exercises which are decades old.

This scenario then made researchers want to demonstrate what possible benefits were associated with strength training techniques. Small studies were done in which it was discovered that strength training showed benefits for improving strength, physical functions and muscles mass as well as improving chronic conditions such as osteoporosis, obesity, lower back pain and diabetes.

The study

Researchers wanted to focus on what the mortality effects strength training protocols would have on older adults.

Data was then analyzed from a survey, which was conducted from 1997-2001 and which included more than 30,000 patients aged 65 and older, which was linked to death certificate information up to 2011.

The findings

It was discovered, through the mentioned survey period, that an excess of 9% of older adults had reported that they performed strength training exercises at least 2 times per week. The data of these respondents was then followed up for 15 years, up until the death certificate information was available, and it was found that a third of these people had died by 2011.

The following conclusions were then drawn from the data:

Older adults who performed strength training exercises at least two times a week had a 46% decreased chance of death due to any cause than those who did not. These respondents also had a 41% decreased risk of cardiac death and a 19% decreased chance of dying from cancer.
Older adults who had followed strength training protocols were, on average, slightly younger and were more likely to be married, white males who had taken part in higher levels of education. They were also more likely to have a normal body weight, perform aerobic exercises as well as avoid tobacco and alcohol use.

Even when the researchers adjusted the values of the findings to accommodate differences made by certain health behaviours, demographic variables and health conditions, the benefits of strength training protocols were still evident on the patients' mortality risk.

READ Elderly Who Exercise Regularly Have Better Heart than Healthy Young Sedentary People

Clinical significance

This study offered strong evidence to suggest that older adults, who follow strength training guidelines, can experience benefits beyond just improving physical function and muscle strength. They would also be decreasing their risk of developing cardiovascular issues and certain cancers as well as decreasing their mortality risk.

The suggestion here would then be that healthcare personnel try convince their elderly patients to take part in appropriate strength training exercises, in order to improve their quality of life.

Strength Training Guidelines For The Elderly

Strength training programmes in the elderly need to focus on multi-joint exercises, that is to say exercises which dynamically involve more than one joint in order to perform them. Exercises involving only one joint aren't discouraged, but they should only make up a small percentage of the programme.

Machines are recommended over the use of free weights such as dumbbells and barbells. This is done to prevent any possible injuries from occurring. Free weights can be used if the skill level and functional capacity of the user allows it.

Muscle groups

The following are the areas which should be focused on and which muscle groups need to be exercised.

Chest - includes the pectoral muscles.
Shoulders - deltoids, rotator cuffs, scapular stabilizers and the trapezius muscles.
Arms - biceps, triceps and muscles of the forearm.
Upper back - latissimus dorsi.
Lower back - erector muscles.
Abdomen - rectus abdominus, oblique muscles and intercostal muscles.
Legs - gluteus for the hips, quadriceps for the thighs and the hamstring muscles.

It's very important to incorporate all these groups when performing strength training exercises. 1-2 exercises per muscle group is usually adequate enough but while one incorporates multi-joint exercises, they would in any case be exercising more than one of these mentioned groups at a time. It's also important to remember that the larger muscles groups, such as the back and the legs, should be exercised before the smaller muscle groups, such as the shoulders and arms.

Recommendations

Elderly people taking part in strength training programmes are given the following suggestions:

Individuals should start by performing only 1 set of each available exercise.
They may then progress to performing no more than 3 sets of each exercise, depending on the individual's needs.
An average of 2 sets of each exercise is noted to be beneficial to most people.
A 2-3 minute rest period should be incorporated in between sets and exercises in order to avoid any excess fatigue.

Intensity allowance

Intensity refers to the most amount of weight which can be lifted by an individual for a specific exercise. For example, if a person can lift a maximum weight of 50kg while doing a bench press, and they manage 40kg during their set, then that means that their intensity rate is at 80%. Studies have shown that elderly people can tolerate higher intensity rates of up to 85%.

Intensity rates of 65-75% though have been shown to be beneficial in improving muscle mass and increasing muscle strength, while decreasing the risk of sustaining musculoskeletal injuries.

READ Tough Questions To Consider Before Your Elderly Parent Or In-Law Moves In With You

Repetitions

This refers to the number of times a certain exercise is performed in a set. An inverse relationship exists between repetitions (reps) and intensity, in that, as the intensity of the exercise increases then the reps should be decreased.

The following scale has been devised which indicates the ratio of the intensity of the exercise to how many reps should be performed.

60% intensity = 16-20 reps.
65% intensity = 14-15 reps.
70% intensity = 12-13 reps.
75% intensity = 10-11 reps.
80% intensity = 8-9 reps.
85% intensity = 6-7 reps.
90% intensity = 4-5 reps.

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