Growing Stronger - A Strength Training Program for Older Adults

Last week we featured an article about The Benefits of Strength Training for Older Adults. Today we introduce you to Growing Stronger, a strength training program developed by experts at Tufts University and the Centers for Disease Control and Prevention (CDC). While the program was developed primarily for older adults, it really is applicable for people of any age, particularly if you are new to strength training. If you're interested in feeling stronger, healthier and more vital, this program is for you.

What is Growing Stronger?

Growing Stronger is an exercise program based upon sound scientific research involving strengthening exercises -- exercises that have been shown to increase the strength of your muscles, maintain the integrity of your bones, and improve your balance, coordination, and mobility. In addition, strength training can help reduce the signs and symptoms of many chronic diseases, including arthritis.

If you're not physically active now, Growing Stronger will help you make daily activity a regular part of your life by building the essential strength that makes all movement easier and more enjoyable.

Regular physical activity is not only fun and healthy, but scientific evidence strongly shows that it's safe for almost everyone. And the health benefits far outweigh the risk of injury and sudden heart attacks, two concerns that prevent many people from adding more physical activity to their lives.

However, some people should check with their doctor before they start becoming more physically active. Experts advise that if you have a chronic disease, such as a heart condition, arthritis, diabetes, or high blood pressure, or symptoms that could be due to a chronic disease, it's important that you're under the care of a doctor and talk to him or her about the types and amounts of physical activity that are appropriate for you.

How fit are you now?

Before you start this program, answer the "How Fit and Strong Are You Now?" questions below. These questions will help you determine your current level of strength and independence. Try returning to them again, after you have been strength training for three months, six months and twelve months. This will help you gauge how useful the program has been to you. Keep in mind that if you have not been able to sustain the program for any reason -- say, illness or injury -- your score will likely remain the same or even decrease. Don't be discouraged -- just try to get back on track.

Scoring

• Rarely = 1 point
• Sometimes = 2 points
• Usually = 3 points
• Always = 4 points

Mobility and Daily Activities

1. I find it easy to walk up or down two or more flights of stairs.
2. I have no trouble taking out the trash.
3. I easily do such chores as vacuuming and dusting.
4. I can do other sorts of housework on my own without difficulty.
5. I don't need help from family or friends with daily activities.
6. I have little trouble reaching into high cupboards or reaching down to pick up something from the floor.
7. Mood, Energy Level, and Mental Health
8. I feel younger than my age.
9. I feel independent.
10. I feel energetic.
11. I live an active life.
12. I feel strong.
13. My arms and legs work as well as they used to.
14. I am as active as other people my age.

Evaluating your score

• 15-24 points: Indicates a low fitness level, with significant room for improvement in mobility, ability to complete daily activities, and mood and mental health.
• 25-34 points: Indicates a low-to-moderate fitness level, with room for improvement in most of the areas described above.
• 35-44 points: Indicates a moderate fitness level, with room for improvement in some of the areas described above.
• 45 and above: Indicates an advanced level of fitness; strength training will improve and maintain fitness.

In the coming weeks, we'll feature additional topics related to strength training and the Growing Stronger program, so stay tuned:

• Motivation - motivation tips, setting goals and celebrating success
• Preparation - safety, equipment needs, scheduling exercise and more
• Intensity - how to judge your effort
• Progression and Staying on Track - when and when not to increase intensity, how and why it's important
• Exercises - From warmup to cooldown

Source: Centers for Disease Control and Prevention: www.cdc.gov/physicalactivity/growingstronger/index.html