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STAY STRONG, STAY HEALTHY
Steve BallSusan Mills-Gray
August 26th, 2015
• Not enough time• Inconvenient• Intimidated• Never exercised• Poor health/fatigue• Lack of facilities• Bad weather
Pro FitnessColumbia, MO
Reasons for Exercising (Pros)
• Health and fitness• Enjoyment• Relaxation• Challenge• Social• Appearance• Competition• Feel good about self• Chance to be outdoors
Heath Benefits
All-cause mortality (live longer)Coronary heart diseaseHypertensionLipid disordersType 2 diabetesCancer (breast and colon)Depression, anxiety disordersOsteoporosisObesity FrailtyFallsSleep problemsCognitive impairment, Alzheimer’s Disease?
Sarcopenia
Young, active Older, sedentary
Why Strength Train?
Preserve or gain back muscle Preserve or gain back bone Improve strength and balance (reduce falls) Maintain or boost metabolic rate Improve glucose control and lipid profile Reduce arthritis symptoms Improve mood: self-esteem, self-confidence Decrease depression Improve sleep
Bone44 million American men and women have low bone density or osteoporosis
SSSH Program is based on solid research
Adapted from Dr. Miriam Nelson’s Strong Women Program
Strength Training and Bone
Postmenopausal Women
(50-70 yrs old)
Strength Training(n=20)
Sedentary Control(n=19)
RCT, 1 year durationNelson, et al., JAMA 1994
Results After One Year
Muscle strength increased 76% Muscle mass increased 1.4 kg Fat decreased 1.4 kg Balance improved 14% Physical activity increased 25%
Bone Mineral Density (BMD)
-4
-3
-2
-1
0
1
2
Femoralneck BMD
Lumbarspine BMD
Total bodyBMCC
han
ge (
%)
Control Exercise
* **
†
*p=0.02 **p=0.04 †p=0.12
Arthritis40 million American men and women have arthritis
Normal Knee Radiograph
Osteoarthrosis Knee Radiograph
Attention Controln=22
Strength Trainingn=22
Home-Based, 4-Month Study
RandomizedControl-trial
Baker, et al., Journal of Rheumatology, 2001
Study FindingsMuscle strength + 71%
Chair stands and stair climbing +
15%
Pain – 43%
Physical function + 44%
Depression reduced
Self-confidence improved
SSSH Mission
To improve the health and well-being of older adults by increasing access to a
structured, safe, and effective strength training program
SSSH In Missouri
4048 participants reached75% completing program85% of participants are female61% of the state is reached (80 counties).
Missouri Results
95% feel better because of the program94% feel physically stronger90% feel more flexible87% feel they have more energy61% improved in four to five of the assessments 84% improved three to five of the assessments82% improved in at least one pre/post assessment
Intermediate outcomes
89 percent continued to lift weights 92 percent report ability to do everyday tasks improved72 percent described activity level as “somewhat more” or “a lot more”73 percent report health as “somewhat improved” or “a lot more improved”
Big improvements in Flexibility!
Documenting Fitness Assessments
Chair Stand Record in number of stands fully completed in :30
seconds Sit/Reach
Record number of inches to the ½ inch Back Scratch
Record number of inches to the ½ inch 8-Foot Up-and-Go
Record score in number of seconds to the 1/10th of a second
Balance Tests Record score in number of seconds to the 1/10th of a
second
https://www.youtube.com/watch?v=k5CJUB4zRU4 https://www.youtube.com/watch?v=rlsmLUs3ZM8