By Rita La Rosa Loud, B.S.
Alongside our younger, middle-aged, and older exercise devotees, we are proud to have amongst us, a “super ager!” That is, according to clinical studies, elders past 80 with reasoning and physical abilities resembling individuals 20-30 years younger. Just like our physically active, socially busy, 95-year-old participant, Gladys Petkun, more mature individuals can take steps to stay healthy and potentially live longer.
Still, based on Dr. Wayne Westcott’s extensive research in strength training, Gladys is not the only senior citizen to exhibit such exceptional longevity. But for now, let’s see how Gladys maintained bone density and improved her whole-body structures (muscles, bones, tendons, and ligaments) with resistance exercise. Here is Gladys executing meticulous form on our senior-friendly machine-based Nautilus equipment.
Gladys began strength training at our Quincy College fitness facility in 2009 at the young age of 80. Diagnosed with osteoporosis, she was advised by her osteopath to engage in some form of resistance exercise to build up her muscles and bones. After listening to Dr. Westcott’s presentation on the benefits of strength training, Gladys joined our comprehensive basic circuit training program and has faithfully attended twice a week since. Throughout her fitness journey, Gladys regularly underwent DEXA scans, which progressively exhibited improved bone mineral density. Ultimately, Gladys strengthened her musculoskeletal system, and what is truly remarkable, avoided further bone loss without the use of prescription medication.
Westcott’s research study at Quincy College examined the effects of a basic exercise program on muscle, bone, and resting blood pressure (25 minutes machine resistance training, 25 minutes endurance, and post-exercise protein shakes). After nine months training twice a week, the exercise/protein shake group increased muscle mass by 5 lbs., increased bone density by 1%, reduced systolic blood pressure by 10 mmHg, and reduced diastolic blood pressure by 5 mmHg (all beneficial results). The no-exercise and no-protein-shake control group showed decreased muscle mass and bone density, accompanied by higher blood pressure levels (all detrimental results).
Our study revealed that basic strength and endurance programs with a post-exercise protein shake may reverse muscle loss (sarcopenia), bone loss (osteoporosis), and significantly reduce blood pressure readings in seniors. Bear in mind that people over 50 lose up to 10 lbs. of lean muscle and roughly 20% of bone density every decade. Hence, two brief weekly strength and endurance exercise sessions, followed by consuming a protein shake, are an excellent investment in better health and fitness in our golden years.
Are you ready to transform your perspective on physical fitness? Then join this supervised, adult group fitness program on well-designed strength and cardio equipment at the Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College. Our program includes strength training, aerobic activity, flexibility, and functional training. Located at Presidents Place, 1250 Hancock Street. Call 617-405-5978 to arrange a tour, inquire about complimentary training sessions, or obtain information on registration procedures. Street parking is available; a parking garage is next to the building.
About the Author: Rita La Rosa Loud holds a B.S. in Exercise Physiology with additional education in Sports Medicine and Athletic Training. She is NASM Certified and has been actively involved in the fitness industry for more than 35 years. She is also an author and writes fitness-related articles for various publications. Currently, she is a fitness researcher and directs the Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College. She can be reached at 617-405-5978 or by email at Rita.larosaloud@quincycollege.edu.
