My head spins from all the information that’s available on the Internet with a click or a tap: how to stay healthy, how to be happy, how to sleep well, how to make friends. It is hard to focus and remember anything before it is forced deeper into the recesses of my brain by more and more information.
But often it is not what more I need to know, but to be reminded of what I already know — or at least once knew.
You may remember I recently wrote that to prevent falls and stay healthy, the National Institute on Aging (NIA) recommends a mix of physical activities: balance activities, aerobic exercise, resistance training. I swim regularly to get my aerobic exercise, but my wife keeps encouraging me, nagging me, then telling me to start some resistance exercises.
And it’s good advice.
According to Harvard Health online, sarcopenia—defined as age-related loss of muscle mass, strength, and function — can begin at around age 35 and occurs at a rate of 1-2% a year for the typical person. Unfortunately, after age 60, it can accelerate to 3% a year.
But what I didn’t realize is that for older adults, strength gains through resistance training can often happen faster than in young adults. Many people feel noticeably stronger within 4–6 weeks — which is encouraging.
Resistance training is one of the most impactful interventions for healthy aging for several reasons:
• Prevents muscle loss (sarcopenia): Resistance training is the only reliable way to reverse the rate of muscle loss.
• Boosts metabolism and blood sugar control: Helps manage weight and reduces risk of type 2 diabetes.
• Strengthens bones: Resistance training is one of the few activities proven to increase bone density.
• Supports independence: Everyday tasks — carrying groceries, climbing stairs, getting up from a chair —become easier.
• Improves balance and reduces fall risk: Strong legs, hips, and core dramatically lower the chance of falls.
• Can improve cognition, memory, and attention.
You can find an abundance of examples of resistance exercises on the internet. (Did I say there is too much information?)
But one of the best programs is the StrongPeople classes offered by OSU Extension at several locations in the Gorge. It is a strength training program that helps you improve your physical and mental health through progressive resistance training, balance work, flexibility, and social interaction. To learn more, go online at www.extension.oregonstate.edu/strongpeople or call the local OSU Extension office at 541-296-5494.
Most older adults can safely start a new resistance training program, but if you have any chronic conditions such as heart disease, arthritis, or osteoporosis, check with your doctor before starting. A doctor or physical therapist can help tailor a plan that works for you.
And remember, the most important thing to know about resistance training is that it’s safe, highly effective, and along with balance activities and aerobic exercises, will help you stay strong, independent, and healthy.
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Brain Tease: A rebus puzzle is a visual word riddle where pictures, symbols, spacing, or the arrangement of letters are used to represent a phrase or common expression. See if you can figure out what these letters represent.
1. NOON GOOD
2. ECNALG
3. DICE DICE
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One of the most successful black vocal groups of the ‘50s that recorded the hits “Only You” and “The Great Pretender was the Platters. Those who sent in correct answers are — well, you’ll have to wait because ...
My wife and I are visiting my son and his wife — and, most importantly, Livia, our first grandchild — in California. We are driving, avoiding the airports and hoping for a relaxing drive: driving no more than six hours a day with plenty of stops for pleasure and necessity. But I promise I will catch up when I return to the Gorge.
But last week, while watching a video of a Concorde landing at JFK Airport in 2003, I missed Doug Nelson and Nancy Higgins.
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A famous and oft-quoted saying from the popular TV Series Star Trek was “Live long and prosper,” often accompanied by the V-shaped hand signal. For this week’s “Remember When,” what was the name of the character and actor who made those words famous? Email your answer to www.mcseniorcenter@gmail.com, leave a message at 541-980-4645, or send it with a written work of Vulcan philosopher Surak who introduced the radical idea: Emotions are dangerous; Logic is the path to peace.
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Well, it’s been another week, imagining the world through my granddaughter’s eyes. Until we meet again, time isn’t wasted when we are both wondering and wandering.
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“Put something silly in the world/That ain’t been there before.”
— From the poem “Put Something In” by Shel Silverstein
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