YOUR HEALTH
Muscle weakness causes many old-age problems
DR. DONOHUE

DEAR DR. DONOHUE: I am interested in exercising with dumbbells. Do you have any advice that addresses this for senior citizens? -- G.P.

ANSWER: You touch on a subject of great importance -- strength training for older people. Muscles shrink with age. Partly, that's due to the aging process, which slows the rate of protein synthesis. Partly, however, it's due to disuse, something that can be remedied. Muscle size begins to dwindle in the 30s, and between the ages of 50 and 80, muscles have shrunk 40 percent from their peak size.

Such loss has serious consequences. Diminution of strength contributes to a loss of balance, which many older people struggle with. It makes it hard for seniors to contend with the activities of daily life: carrying groceries, getting out of a chair, walking any distance, climbing stairs.

Resistance exercise -- lifting weights -- keeps people strong, and benefits can be attained even when people reach their 90s.

The amount of weight to lift is the amount a person can handle in performing 10 consecutive lifts. Even if that weight is only one pound, that's enough for a start. Lift that weight for one set of 10 repetitions. Take a one- to two-minute break and perform a second set of 10 lifts. If you're up to it, after another break, do a third set of 10 lifts. Every two weeks, add a little more weight to the dumbbell or barbell.

Your local library or bookstore has shelves of books with descriptions of arm, leg, chest, back and abdominal exercises. I can't describe all of them, but I'll explain the biceps curl to serve as an example. With arms hanging down and the dumbbell at thigh level, bend the elbow to bring the weight up to the shoulder. Hold it there for a bit, and then slowly lower it to the starting position. The upward lift should be done in about two seconds, and the return to starting position in about four seconds. Obtain your doctor's OK for weightlifting exercises.

The booklet on aerobics and abdominal exercises does not deal with weightlifting, but does deal with exercises for the heart. Readers can order a copy by writing: Dr. Donohue -- No. 1301, Box 536475, Orlando, FL32853- 6475. Enclose a check or money order (no cash) for $4.75 U.S./$6 Can. with the recipient's printed name and address. Please allow four weeks for delivery.

Dr. Donohue regrets that he is unable to answer individual letters, but he will incorporate them in his column whenever possible. Readers may write him or request an order form of available health newsletters at P.O. Box 536475, Orlando, FL32853-6475. Readers may also order health newsletters from www.rbmamall.com. 2006 North America Syndicate Inc.

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