Exercise and Strength Training is Especially Important As We Age
by Johnny McDonald

Gyms are full of young people working with all sorts of equipment to toughen those muscles. They seem to push their routines to coincide with an active life.

It’s also important for those in the autumn of life to keep moving and stay fit...obviously a tad slower.

Try mixing in some rhythm for those leg and arm movements, and add a little conversation. Take a few laps around a room. Others might seek to improve with weight training.

Strong people stay young, and it’s easier to go about the day with more flexibility. Fitness instructors will tell you strength can be regained.

The five components of fitness are cardiovascular and muscular endurance, muscular strength, flexibility, balance and coordination, and agility.

Two specialists we have known for a few years, Shelly Buono and Kay Granier, can relate to active adults who try very hard at Grossmont Hospital’s Senior Resource Center. The two exercise physiologists have had these assignments for more than 14 years.

Buono conducts a mall walker class on Saturdays, and she teaches and makes presentations on strength training in East County. Granier guides senior citizens through one-hour, low-impact aerobics three times a week.

Building muscle becomes increasingly important as a person ages, Buono explains in her weight-training instruction sheet. This may help prevent two common cases of disability: frail muscles and brittle bones.

Strength, too, helps control weight and may reduce the risk of heart attack, diabetes and back pain.

"I average between 65 to 70 people for my Saturday morning mall walks," Buono said. "We meet inside the Food Court at the Grossmont Center for a 20-to 25-minute stretching and strengthening warm-up before the walk."

Class members are first asked about goals and to discuss physical limitations. Those with arthritis and diabetes are monitored.

"As you get older, age may take over the cardiovascular component for the activities of daily living," Buono said. "Strength training is crucial. In this area (a collective) we haven’t gotten the message out as well. It’s important to keep moving and to remain strong."

Buono has an undergraduate degree in health and physical education from Southwestern State
in Springfield, Mo., and a master’s degree in exercise physiology from the University of Arizona.

"Low-impact aerobics are not as harsh on the joints," according to Granier. "Jogging would be considered high impact because of the pressure. In our class, we’re not coming down with full weight."

The average age of participants in Buono’s class is about 70. The oldest is 89, the youngest probably 50. Granier’s group of 25 averages between ages 75 to 80.

"American College of Sports Medicine certifies people like myself who are trained in physiology," Buono said. "American Council on Exercise is doing quality things with professionals. They are trained in kinesiology, anatomy and physiology."

Granier’s aerobics classes include warm-ups for basic movements and balancing, a cardiovascular workout, brief walk and cool-down. Music stimulates rhythmic routines.

Granier has several degrees, including a master’s in rehabilitation counseling from San Diego State University. She teaches adult education in the Grossmont district and Cuyamaca College. Her traveling day starts at 8 a.m. and ends around 5 p.m.

"Talking in class is encouraged and is considered important," Granier said. "It’s a social function, as well. If you are conversing, it indicates you are doing well with your physical conditioning.

"It’s probably why our class has stuck together so long. Several have been with me more than 10 years. They tend to be supportive of each other."

They are encouraged to do a little more away from class. There is still time for additional walking, swimming or weight training.

After all, you can never get enough of a good thing.