The Most Important Exercise for Old Folks....

Very difficult for us folk who have spinal stinosis because lifting is forbidden.

Excellent read, thank you.

Key Points Summary by ChatGPT

Study Background

Conducted in the late 1980s by Dr. Maria Fiatarone at the Hebrew Rehabilitation Center for the Aged in Boston.
Participants were frail individuals with multiple chronic conditions; the average age was 88.
The study challenged the belief that high-intensity strength training was unsafe for elderly individuals.
Exercise Protocol

Focused on one exercise: knee extensions.
Initial training started at 50% of each participant's one-repetition maximum (1-RM) and progressed to 80%.
Participants performed three sets of 8 reps three times per week, with slow and controlled movements.
Participant Progress

Of 10 original participants, 9 completed the study without cardiovascular complications.
Strength gains ranged from 61% to 374%, with an average increase of 174%.
Participants' walking speed improved by nearly 50%.
Muscle growth was comparable to gains seen in younger adults.
Impact on Scientific Understanding

Published in The Journal of the American Medical Association in 1990, the study triggered a paradigm shift in muscle, strength, and aging research.
Demonstrated that progressive resistance training can safely reverse muscle loss and improve independence in older adults.
Cultural and Medical Impact

The study countered medical skepticism about strength training for seniors.
Highlighted the feasibility of strength training in nursing homes where aerobic exercise might be less practical.
Emphasized that strength training can be a powerful tool for regeneration, self-improvement, and maintaining independence in aging populations.
Key Takeaway

Strength training is not only safe for older adults, including frail individuals, but also crucial for maintaining muscle, independence, and quality of life.

Could you do the knee extension exercise?
You sit in a chair and lift your lower leg until it's level.
That was the one exercise that gives the greatest benefit.

Ed,
In therapy, how many repetitions of the full knee extention did they recommend you start with during one session?

I'm 83 and on "coast". I do walk when the weather is pleasant, but as far as actual exercise, I am not up for it. I am in good shape, and have been all my life, so my past is doing me well!

I have moderate to severe spinal stenosis and 35% scoliosis curve and lift weights.

I wonder what kind of weight lifting it was told you are not allowed to do. By doing weights and core exercise, my scoliosis has also not progressed and my bone density has improved. I do not do any weight lifting that involves me doing weights that go overhead, though. Just a thought, maybe to get clarification on if a bit of lifting is of interest.

I ask ChatGPT your question from the article.

In the original research on frail elderly individuals, the study often cited for remarkable strength gains through knee extensions began with three sets of 8 repetitions per session. This allowed for manageable intensity while still stimulating strength improvements.

The protocol typically followed these principles:

Start with a manageable weight (often around 20-30% of maximal effort).
Perform three sets of eight repetitions with controlled movements. Gradually increase resistance as your strength improves—progression is essential. If you experience fatigue or discomfort early on, it's advisable to start with fewer repetitions and build up gradually. The goal is to focus on proper form and consistent progress.