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93-year-old pumps iron to keep in good condition By
Sarah Tuft Ninety-three-year-old Dezzie Tuft sits in her purple-flowered rocking chair listening to music and . . . lifting weights? She has just finished three sets of eight repetitions of biceps curls, and is resting before moving on to military presses that work her shoulders. Along with lifting purple-spongy 5-pound weights, her routine also includes walking up and down the hallway in her house, and then up and down the stairs two times, three on a good day. To Dezzie, it seems almost impossible that she can now walk without a cane, and that she can carry her gigantic black purse (filled with who knows what) by herself when she goes on outings with her son and daughter-in-law. Although Dezzie was unusually active as a youth, playing on her high school basketball team, running track in college, ice-skating and racing horses, she became increasingly immobile with age. "I am disgusted with myself, at how slow I am. I get frustrated," Dezzie said of her physical condition. Although her active lifestyle as a youth has probably attributed to the health and keen mental awareness she enjoys at her age, Dezzie is a part of our elderly population, women in particular, who lose mobility and suffer poor health due to lack of exercise. In fact, People over age 65 carry the highest load of chronic disease, disability, and healthcare utilization. Though many of these problems are preventable, primary care physicians rarely provide their older patients with an appropriate exercise recommendation. Dezzie began her exercise program, which focuses on strength and resistance training at the insistence of her doctor and family. At first Dezzie was concerned that she would be unable to perform the exercises. She thought that what was happening to her body was a natural process of aging. According to several recent studies, however, this is not entirely true, and elderly people should not be taught to accept this. Although coronary artery disease, hypertension, congestive heart failure, type 2 diabetes mellitus, osteoarthritis, osteoporosis, and cognitive disorders become more prevalent as people age, regular exercise can delay the onset of many of these conditions. For women such as Dezzie, who are at a higher risk of developing diseases such as osteoporosis, and for whom heart disease is the number one killer in America each year, exercise that includes strength training is extremely important. Nearly 500,000 women in this country die of heart disease annually, and women ultimately lose more bone mineral than men. Unfortunately, however, many women shy away from strength training, fearing that it will make them gain weight and that they will look big, bulky and "manly." Others may feel intimidated at the gym because so few women strength-train in comparison to men, while still others simply donĘt know where to begin. There are several resources women can turn to for help getting started. Local gyms and clubs usually offer personal training sessions, and for those who want a more private guide, there is plenty of information available on the Internet and through magazines and books. Before starting any exercise program it is important to consult a physician first. For the elderly in particular, developing a program that is safe and effective is key. Dezzie followed a program tailored to her needs with the help of her doctor and physical therapist. Special adaptations for older patients include lower-intensity exercise (i.e. fewer repetitions), low-impact exercise (cycling, exercise while sitting), and modified equipment (smaller weights, special shoes, loose clothing). Along with increased mobility and better health, Dezzie also said that exercising has made her feel happier and more useful. Before starting the program, she said that she was often bored and felt useless and helpless. She is now able to help her son and daughter-in-law performing household tasks such as vacuuming and doing the dishes, and for her, performing these tasks that most people view as mundane has become a source of joy and self-confidence.
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