Friday, May 22, 2015
1012 C Street  •  Floresville, TX 78114  •  Phone: 830-216-4519  •  Fax: 830-393-3219  • 

WCN Site Search


Lost & Found


VideoLOST!!! Black and white long haired cat. Missing since May 17th from the Vintage Oaks subdivision. If found please call (210)288-3033
Lost: Bi-fold 7.5 foot aluminum ramp, May 4 after 6:30 p.m., Hwy. 97 W. between Pecan Park and FM 478, Floresville. Reward. Call 210-601-1605, 830-393-2352.

VideoFound: Female Dalmatian mix, Center Point area, FM 775 and CR 319, need to find owner. Call 830-928-1296.
More Lost & Found ads ›

Help Wanted

Custom Pools by Reynolds, full-time help wanted for field work on new swimming pool construction, great growth opportunity. Apply in person only, Tues.-Fri. from 10-6, 13774 Hwy 87, La Vernia.
Caraway Ford in Nixon is looking to hire a Ford certified diesel tech, great pay and benefits! Give Kevin a call today 830-582-2511. 
More Help Wanted ads ›

Featured Videos





Video Vault ›

Savvy Senior


Strength-training tips for seniors




E-Mail this Story to a Friend
Print this Story

Disclaimer:
Jim Miller is responsible for this content, which is not edited by the Wilson County News or wilsoncountynews.com.
Jim Miller
November 14, 2012 | 1,188 views | Post a comment

Dear Savvy Senior,

Can lifting weights help with age-related health problems? At age 70, I have diabetes, arthritis, and osteoporosis and recently read that strength training could improve my conditions. What can you tell me?

Looking for Help

Dear Looking,

A growing body of research shows that strength-training exercises can have a profound impact on a person’s health as they age -- and you’re never too old to start.

Regular strength training, done at least two nonconsecutive days a week, helps you build muscle strength, increases your bone density, and improves your balance, coordination, and stamina. It can also help reduce the signs and symptoms of many chronic conditions like arthritis, diabetes, high blood pressure, back pain, depression, and obesity. And some studies even show that it helps improve cognitive function too.

Safety First

For the most part, strength-training exercises -- especially if you start conservatively and progress slowly -- are safe for most seniors, even those with serious health conditions. But, if you have health concerns or if you are currently inactive, you should talk to your doctor about what may be appropriate for you. A good self-help resource to help you find an appropriate, safe exercise program is the “Exercise and Screening for You” tool at easyforyou.info.

Getting Started

If you’ve never done strength-training exercises before, you may want to work with a personal trainer for a few sessions to help you develop a safe and effective routine you can continue on your own. They cost anywhere from $20 to $100 per hour. To find one, ask your health-care provider or contact a good health club or fitness facility in your area. You can also search for one online at reputable sites like acefitness.org or ideafit.com.

If personal training isn’t an option, there are lots of great senior strength training videos you can purchase to guide you through a wide variety of exercises that you can do at home. Collage Video (collagevideo.com, 1-800-819-7111) sells dozens of age- and fitness-appropriate DVDs at prices usually ranging between $10 and $20.

Also see go4life.nia.nih.gov, a resource created by the National Institute on Aging that offers a free exercise DVD and guide that provides illustrated examples of exercises you can do at home to strengthen your body. You can order your free copies online or by calling 1-800-222-2225.

Senior Classes

If you don’t like exercising alone or need some motivation, consider joining a gym, or call your local senior center to see if they offer any strength-training exercise classes. You should also check out SilverSneakers (silversneakers.com, 888-423-4632) or Silver&Fit (silverandfit.com, 877-427-4788). These are fitness programs offered in thousands of fitness centers, gyms, and YMCAs throughout the United States that offer special classes designed for older adults. These programs are available only to seniors that have certain Medicare supplemental policies or Medicare Advantage plans.

Equipment

If you work out at home, you’ll probably need to invest in some equipment. While some strength training can be done using your own body weight (like push-ups, sit-ups, and leg squats), hand weights, ankle weights, medicine balls, resistance bands, or rubber tubing are all great tools for strength training. You can find all these products at sporting goods stores, or online at amazon.com for around $10 or less. Cans of soup, water bottles, or plastic milk containers filled with water or sand could also be used (like small hand weights) for resistance.

Another great strength training tool you should know about is the Resistance Chair (it costs $280). This is an all-in-one home fitness system that helps seniors maintain and improve their strength from a safe seated position with minimal risk of injury. To learn more, see vqactioncare.com or call 1-800-585-4920.
 
‹ Previous Blog Entry
 

Your Opinions and Comments


Be the first to comment on this story!


You must be logged in to post a comment.




Not a subscriber?
Subscriber, but no password?
Forgot password?

Savvy Senior Archives


Resource Links savvy senior
Savvy Senior blog bio side
Triple R DC ExpertsAllstate & McBride RealtyHeavenly Touch homeauto chooserPulse Research expires 6/30/15Voncille Bielefeld home

  Copyright © 2007-2015 Wilson County News. All rights reserved. Web development by Drewa Designs.