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Regular Strength Training May Help Older People Avoid Falls, Cognitive Decline

January 10, 2011 by  

Regular Strength Training May Help Older People Avoid Falls, Cognitive Decline
Senior years are the time when many individuals reach for pills in order to stave off high cholesterol or maintain their bone strength. However, these therapies can come with side effects and researchers are increasingly suggesting that alternative approaches may be effective while also being safer.

For example, according to a team from the University of British Columbia, a muscle-strengthening exercise program may have a significant impact on the well-being of individuals between the ages of 65 and 75.

They reached this conclusion after conducting a follow-up to a previous study on the effectiveness of once- or twice-weekly strength training in this age group. The results showed that the elderly participants not only had better cognitive function, including memory, but also experienced fewer falls and were more physically active overall.

The study's authors point out that this has implications not only for individual health outcomes, but can also help reduce healthcare costs, which have dramatically escalated in America in recent decades.

Archives of Internal Medicine published the results of this research in a December 2010 issue. 

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  • TIME

    I agree with this blog ~ 100% all the older folks I know are very active, and they are all in super shape.
    Its when they stop being active is when the problems start. And thats a given time after time!

    I know a fellow thats 105 years old he swims 20 laps daily, and walks every night for one mile. He also eats very healthy only fresh foods daily.
    There’s a woman that walks near where we live she just turned 81 and she walks 5 miles a day and she is in just super condition!
    If you met her you would say she was no more than in her early 50′s.

    Folks take a good long walk daily.

    • EddieW

      I have a disease of the hips, and use a walker to walk, and cannot use my legs as an excercise tool.. All other excercises pale in comparison!! Just Friday I lost the ability to put on my right sock! lost the left 2 years ago Dec. 26 I don’t think I like me so much anymore!! hehe

  • Richard Pawley

    A friend of mine spends each Christmas with her relatives and children in France and she told me of an elderly relative that she jumped up to help when she saw him about to fall. He was in his eighties and she was amazed at his agility. He told her that each morning when he got up he spent one minute standing on each foot. In the evening before he went to sleep he spent one full minute standing on just one foot and then the other, the same as in the morning. A total of four minutes per day. He said he had trained his brain to respond to any unbalance he had and as a consequence he had averted many falls. He also did his best to take a long walk each day. Well, I tried this and am still working on getting it up to one minute, not so easy as it sounds.

    • Richard Pawley

      PS. Look into taking two 700 mg capsules of Muscadine Grape Seed. I know of someone in North Carolina who could not get his cholesterol below 240 even with drugs and after taking this for two months, and changing nothing else, his cholesterol was 120. He told me he changed nothing else at that time. Wake Forest University has spent some years studying the benefits of Muscadine Grape Seed and I take it myself as a preventative, though only half as much.


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