Steve Ball Susan Mills-Gray August 26 th, 2015

Not enough time Inconvenient Intimidated Never exercised Poor health/fatigue Lack of facilities Bad weather

Reasons for Exercising (Pros) Health and fitness Enjoyment Relaxation Challenge Social Appearance Competition Feel good about self Chance to be outdoors

All-cause mortality (live longer) Coronary heart disease Hypertension Lipid disorders Type 2 diabetes Cancer (breast and colon) Depression, anxiety disorders Osteoporosis Obesity Frailty Falls Sleep problems Cognitive impairment, Alzheimer’s Disease?

Sarcopenia Young, activeOlder, sedentary

 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

Bone 44 million American men and women have low bone density or osteoporosis

Adapted from Dr. Miriam Nelson’s Strong Women Program

Postmenopausal Women (50-70 yrs old) Strength Training (n=20) Sedentary Control (n=19) RCT, 1 year duration Nelson, et al., JAMA 1994

 Muscle strength increased 76%  Muscle mass increased 1.4 kg  Fat decreased 1.4 kg  Balance improved 14%  Physical activity increased 25%

Change (%) ControlExercise *** † *p=0.02 **p=0.04 †p=0.12

Arthritis  40 million American men and women have arthritis

Normal Knee Radiograph

Osteoarthrosis Knee Radiograph

Attention Control n=22 Strength Training n=22 Home-Based, 4-Month Study Randomized Control-trial Baker, et al., Journal of Rheumatology, 2001

Muscle 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

4048 participants reached 75% completing program 85% of participants are female 61% of the state is reached (80 counties).

95% feel better because of the program 94% feel physically stronger 90% feel more flexible 87% feel they have more energy 61% improved in four to five of the assessments 84% improved three to five of the assessments 82% improved in at least one pre/post assessment

89 percent continued to lift weights 92 percent report ability to do everyday tasks improved 72 percent described activity level as “somewhat more” or “a lot more” 73 percent report health as “somewhat improved” or “a lot more improved”

 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 1/10 th of a second  Balance Tests  Record score in number of seconds to the 1/10 th of a second

RU4 M8