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American college of sports medicine
strength training for seniors aging and exercise The American College of Sports Medicine (ACSM), has issued its 1st position statement on aging and exercise, stressing the importance of strength training for older people.
Among other recommendations, the report goes on to say that older frail people who are starting to exercise should begin with strength training before they start an aerobic program. The report, released in June at the ACSM annual general meeting, endorses balance and flexibility training as well as strength and aerobic training. It offers quantitative exercise guidelines for the frail elderly but is more general in its recommendations for other older people. Recommendations contained in this report are based on 248 research studies on aging and exercise, whereas the ACSM's general exercise recommendations (2), also released in June, are based on the body of research about exercise and general health. Mazzeo says that though the paper represents the state of the art regarding exercise and aging, the field is still in its infancy and many questions have not been answered. "The major question is dose response, and there are still a lot of unknowns regarding type and amount of exercise," he said. "Aging is a very complex process; it involves a great many variables that interact with one another, but physical activity seems to cut across all of them and contribute to the physical and psychological well-being that defines healthy aging," said Robert S. Mazzeo, PhD, who chaired the writing group, in a statement released by the ACSM. Mazzeo is a professor in the department of kinesiology and applied physiology at the University of Colorado at Boulder. |
According to an ACSM press release, thirty years from now more than seventy million Americans will be older than sixty five, and those older than eighty five will be the fastest-growing group. Thus, the ACSM is focusing more attention on aging, Mazzeo says, noting that the group held a roundtable discussion in September to identify future research directions.
Exercise Conclusions
Strength training. The relationship between loss of muscle mass and aging is well documented, the report states. Strength training has positive effects on bone density, insulin action, energy metabolism, and functional status. A regular strength training program can reverse muscle loss and muscle weakness in older people. For sedentary patients, starting strength training first may enhance the ability to adapt to and perform aerobic activities.
Aerobic exercise. The ACSM report recommends a regular program of aerobic activities such as swimming, walking, running or cycling for older people because these activities are likely to be familiar, making them easier to adopt as habits.
Though a moderate- to high-intensity program may be necessary to improve most cardiovascular variables and risk factors, older patients should be advised that even light- to moderate-intensity activities can reduce blood pressure and the rate of age-related deterioration in numerous physiologic functions.
Many older adults do not consume enough protein, and this may contribute to muscle loss. The recommended daily intake for elderly adults is 1.0 to 1.25 g of high-quality protein per kilogram of body mass per day.
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