January 16, 2004

Seniors pump iron

By Vickie Aldous
Ashland Daily Tidings

Many of Ashland's senior citizens have found the fountain of youth - at the gym.

	At age 69, Sally Shoup says she's known as "the baby" in her exercise class at the Mountain Meadows gym, where weight training by seniors is becoming a common fitness activity. Denise Baratta | Ashland Daily Tidings

They are overcoming society's preconceptions that aging inevitably leads to frailty by adopting exercise programs that include weight training.

The numerous benefits of weight training to seniors include increased strength, reduced joint pain, lower risk of osteoporosis and alleviation of depression, according to fitness experts and studies published in the Journals of Gerontology.

But many people remain unaware of those benefits, according to Andy Baxter, director of health and fitness for the Mountain Meadows retirement community in Ashland.

He noted there are three aspects to fitness - strength training, flexibility and endurance.

"One of the most neglected in the senior population is strength. People have an idea, 'I'm too old. I'll break a bone.' But 80 year-old muscle is no different than 18 year-old muscle. It still builds strength," he said. "The potential for progress is enormous. The population that needs it the most benefits the most."

Mountain Meadows residents who participated in a recent study conducted by Baxter saw first hand the dramatic results possible through weight training.

In a one-month period, participants - who included seniors of varying fitness levels with an average age of 81 - improved their lower and upper body muscle endurance by more than 57 percent.

They increased their lower and upper body muscle strength by an average of 30 percent in three exercise categories.

About 25 percent of Mountain Meadows residents participate in an exercise program at the on-site clubhouse gym, which features free weights and weight training machines, cardiovascular equipment and a pool.

Mountain Meadows resident Audrey Sincerny, 79, said she wasn't very active before beginning a program that includes weight training, stretching and walking.

"When I first moved here, I didn't think I would ever make it up those hills. Now I can do two miles in half an hour - depending on who I visit along the way. I'm just amazed at myself. My family is very happy, too," she said. "I've been in the group a year and it really, really makes a difference in the way I feel and my health. I lost 42 pounds through diet and exercise. I haven't felt so good in years."

Many people lose muscle mass through inactivity as they age, which reduces their ability to burn calories and leads to obesity, joint problems, diabetes and other health problems. Weight training helps stop that downward spiral, according to fitness experts.

Perhaps most importantly, strength training helps seniors maintain an active, independent lifestyle, according to Laurie Evans, health enhancement and older adult director for the Ashland Family YMCA.

"The number-one benefit is it helps seniors live independently for a longer period of time. It will keep their muscles strong and flexible so they can do the activities they enjoy like cross-country skiing, shopping, going to dances and going on vacations," said Evans, who helps seniors at the Y design a customized exercise program to fit their needs.

Seniors also can join Y classes specifically geared toward older exercisers, such as the Keeping Fit class, where participants use hand weights and their own body weight to gain strength, she said.

Betsy Schlesinger, 81, said she is easily able to handle the tasks of life thanks to a stretching and strengthening class at Mountain Meadows, combined with walking.

"I have no trouble getting in and out of the bathtub, up and down stairs and into and out of a car. In everyday living, there are applications," she said.

Awareness about the benefits of weight training is increasing among seniors, according to Evans.

"Seniors are realizing it and doctors are sending them here. Doctors say, 'You need to keep your muscle strength up. That's why you're having pain in your knees,'" she said.

Even seniors with such serious health issues as heart problems can benefit from strength training, although like all people, they should consult their physician before beginning an exercise program, according to Baxter.

Seniors also should find a qualified person to help them design an exercise program, preferably someone certified in senior programs, he said.

Mountain Meadows offers help for residents recovering from cardiac problems, joint replacement surgery and other major health problems, he said.

Bob Schlesinger, 86, barely survived heart bypass surgery 25 years ago but now weight trains, walks on a treadmill and rides a stationary bike.

"I think it's one reason I'm still here," he said.