Strength training yields bounty of benefits for seniors

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Pumping iron, weightlifting, strength training. Call it what you will, but a group of senior ladies is doing it twice a week at the YWCA in Bangor and are having the time of their lives.

Angela Potter, fitness trainer for the Y, facilitates the class, appropriately called Senior Strength, and designs a personal program to fit the individual needs of her students.

“We work on, among other things, osteoporosis and balance problems,” said Potter. “It is a whole body program and it usually doesn’t take long for them to see the benefits of working out.”

The reasons for strength training are generally health-based, she said.

“Usually they come because of a recommendation by their doctor who has typically told them to do weight-bearing exercises,” said Potter.

“They need a program that will strengthen their bones. Some of the people in the class are working with as much as 20 to 40 pounds on the weight machines, which is great for their muscles and bones,” she said.

Each Senior Strength session lasts eight weeks with one-hour classes on Tuesdays and Thursdays. Because the programs are individualized and participants work at their own pace, people can join a session in progress without feeling lost.

“When a new person comes in, he or she fills out a health questionnaire and goes through an orientation to learn how to use the equipment. I am in the workout room for the entire hour and supervise everyone,” said Potter. “The routine is varied with each session so the muscles are worked in different ways for optimal health.”

Potter offers a list of the possible benefits of strength training:

. Increased strength.

. Better balance, which can reduce the risk of falls and resulting fractures.

. Reduction or reversal of bone loss.

. Decreased stiffness and soreness in joints.

. Less reliance on prescriptions such as blood pressure medication.

. Improved emotional health because of an increased feeling of security and cognition.

Dee Brown, 85, has been doing aqua aerobics for 14 years, but this was her first session of weight training.

“I can see I am stronger in the pool now,” she said, clutching a small dumbbell in each hand. “I like to keep my strength up because you lose a lot of it if you don’t move around. Plus, I enjoy the people and the sociability of it all, and I love working on the machines.”

Barbara Bernardi, 79, echoes her sentiment.

“The best thing I ever did was sign up for this. I wish more people would do it,” she said. “Before coming here, I couldn’t even ride to Augusta and back without pain. Now I can.”

Increased balance is a focal point of the class.

There are wobble boards – boards that wobble when stood on so balance is increased when attempting to keep them level – and very large balls that can be sat or leaned on while doing other exercises.

Gladys Rutherford, 86, kneels on the floor and leans over one of the large rubber balls, holding a 3-pound weight in each hand. She draws her arms back toward her shoulder blades. This exercise helps prevent stooping and increases balance.

“This is my second session and I also do aqua aerobics,” she said. “I am in the pool by 7 in the morning – have been doing that for eight years. I do this because it helps my osteoporosis and diabetes. I’ve lost 22 pounds in eight months, and I have much better balance.”

Sometimes it takes a friend or relative to help get a person motivated.

“My daughter goes to a gym in New Hampshire, and so I thought I’d try it,” said Ellie Rand, 70. “Plus, I have low bone density and this helps.”

Elsie McLeod, 75, nods in agreement.

“I knew someone else who was doing it, so I did,” she said. “I love it because it’s not boring and the time goes by faster than at home.”

The air-conditioned gym is abuzz with seniors pulling, lifting, balancing, stretching, but most of all laughing – and isn’t laughter really the best medicine?

Remember to always check with your doctor before starting an exercise program.

For more information about Senior Strength, call the YWCA at 941-2808.

Carol Higgins is director of communications at Eastern Agency on Aging in Bangor. For information on EAA programs and services, call Marilyn or Chuck in the Resource and Referral Department at 941-2865 or log on www.eaaa.org.