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Injury
Prevention
Tips
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Did you know, that regular strength training exercise can lower the risk of fractures in senior citizens?
A spate of studies has found that two to three days a week of weight training preserves bone density and muscle mass, lowering the risk of fractures, a leading cause of debilitation in those over 65. |
Office Locations
Schenectady
1533 Union Street
Schenectady, NY 12309
(518) 381-9166
Scotia/Glenville
42 Saratoga Rd.
Glenville,NY 12302
(518) 399-6861
Rotterdam/Guilderland
3434 Carman Rd.
Schenectady, NY 12303
(518) 356-7445
Clifton Park
1 Halfmoon Executive Park Dr.
Clifton Park, NY 12065
(518) 371-6777
Latham
1182 Troy Schenectady Rd
Suite LL02
Latham, NY 12110
(518)220-9705
Troy
1 Conway Court
Troy, NY 12180
(518) 273-2715
West Sand Lake
43 Mall
West Sand Lake, NY 12196
(518) 674-1744
Amsterdam
178 Clizbe Ave
Amsterdam, NY 12010
(518) 842-1425
Tamarac
Tamarac Plaza
PO Box 118
3991 State Rte. 2
Cropseyville, NY 12052
(518) 279-4610
Ballston Spa
220 Church Ave.
Ballston Spa, NY 12020
(518) 885-1541
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Hand Therapy at Guilderland Accepting New Patients
Located within our Rotterdam/Guilderland office is Hand Therapy at Guilderland. Sheryl Sturn OTR/L, CHT is available for all hand therapy needs.
Call 630-6167
to schedule an appointment.
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Exercise For Senior Citizens
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Despite the age-defying benefits of getting fit, seniors are the least physically active of all Americans-40 percent of women and 30 percent of men over 70 report that they never exercise (according to a 2007 report). A new review, which compiles data from more than 100 clinical trials, concludes that progressive resistance training can help older people in daily activities, such as climbing stairs and fixing dinner.
The benefits of exercise and strength training for seniors are numerous and include:
- Protection against heart disease
- Protection against diabetes
- Protection against some cancers,
- Lowered risk of dementia
- Fall prevention
- Increased strength
- Increased bone density
 With so many benefits from regular exercise, why do so few seniors participate in regular fitness programs? For many seniors it is the fear of the unknown (since so many have never exercised before) and fear of injury. Others do not have the financial means to join a health club or fitness facility. However many options are available to seniors. Some insurance companies offer discounted or free memberships to health clubs for their members. A few simple pieces of equipment at home like dumbbells and resistance bands can be helpful. One Harvard study showed 2.5 hours of brisk walking per week can lower a woman's risk of heart disease by 30 percent; other studies suggest a 50 percent reduction in elderly men who walk 1.5 miles per day.
 Current guidelines and recommendations encourage a combination of aerobic and progressive resistance training (PRT). PRT can be done with exercise bands, free wights, or machines. The goal is to gradually increase resistance as the individual gets stronger. The same literature review mentioned at the beginning of this article stated that PRT produced a large improvement in muscle strength, a moderate to large improvement in doing simple activities such as getting up from a chair or climbing stairs, and a small but statistically significant improvement in doing complex daily activities, such as bathing or preparing a meal.
Since the benefits of exercise far outweigh any negatives it is imperative that we encourage our senior citizens to "get up and move" on a regular basis.
References include WebMD, US News and World Report, and Buzzle.com
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| We Want To Hear From You |
We want our newsletter to be specific to the needs of our clients. We would like your help to do this. Please feel free to email any requests for specific topics to be addressed or questions you might have regarding physical therapy and we will do our best to address them in upcoming newsletters. Email requests to ptrotterdam@aol.com attn. Kevin.
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Tip of the Month
Tips For Seniors Starting an Exercise Program
Everyone could benefit from regular exercise. Seniors can expect to see results in regards to their strength and flexibility but may need to proceed with a little more caution then their younger counterparts. Some things to consider when starting an exercise program.
- Start very slowly. Ideally you should use one pound weights and increase resistance in one pound increments. On weight machines start with the lightest weight possible and progress upwards.
- Keep your weight training sessions relatively short at first. Perform this program 3x/week.
- The best weight training programs work all major muscle groups and do not spend a lot of time "isolating" one or two groups.
- Consider joining a senior friendly facility such as a YMCA or a community center. Many physical therapy facilities, such as ours, have wellness programs that are appropriate for senior citizens.
- Expect some soreness when you first start but not pain. Pain means you over did it and you need to back off.
- Doing a lot of repetitions is not always necessary. Using slightly heavier weights as you progress and doing 8-12 repetitions can be just as effective.
- Consider doing some cardio/aerobic exercise at the beginning and at the end of you program.
- Stretching to warm up is always a good idea.
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