WSJ: The Benefits of Pumping Iron in Later Life

March 24, 2015

The Wall Street Journal recently reported on Tufts University's new research in to strength training for seniors. Contrary to conventional wisdom that Seniors were to frail to lift weights. More and more research has shown that strength training helps prevent age-related disability, preserve bone mass in women and even improve brain power. 

Wayne L. Westcott, instructor of exercise science at Quincy College provided a great quick overview for those hoping to start strength training over 50:

Set of DumbBells

Train: Two or three times a week, with a day of rest between 

Consult: A trainer to ensure you learn proper technique. Also, if you have pre-existing injuries, a trainer can help you modify exercises.

Consider: Using machines, at least in the beginning, to learn correct form. Free wights are effective after you have the basic form down. Free weights can also increase balance and coordination. 

Ingest:  Be sure to eat protein throughout the day, rather than at just one meal. Dr. Apovian, director of the Nutrition and Weight Management Center at Boston Medical Center, recommends ingesting 1.5 grams of protein per Kg of body weight, spread throughout the day. Or simply, take tow thirds of your weight in pounds, and the resulting number is roughly the number of grams of protein a day Dr. Apovian recommends). 

Starting an exercise and weight training routine can seem difficult and intimidating but remember Miram Nelson professor of nutrition at Tufts University’s Friedman School of Nutrition Science and Policy in Boston word's,  "It's way more dangerous to not be active as an an older adult". 




Leave a comment

Comments will be approved before showing up.


Also in LiveOakMed News

The ResQup - A Simple Fall Recovery Aid
The ResQup - A Simple Fall Recovery Aid

February 13, 2018

Safe Patient Solution's ResQup is a lightweight and portable fall recovery aid that offers a safe alternative to dangerous manual patient lifts.

Continue Reading

The Breezie Tablet - Making the Internet Easy
The Breezie Tablet - Making the Internet Easy

February 01, 2018

The Breezie tablet is an accessible and easy way to experience the internet that could quickly become a virtual hub to manage one's complete care and safety.

Continue Reading

Exciting New Tech for Older Adults at This Year's C.E.S.
Exciting New Tech for Older Adults at This Year's C.E.S.

January 11, 2018

A new trend has started to emerge during this week's CES trade show. The safety and comfort of older adults is now front and center in the future of consumer electronics

Continue Reading