1. Steve Ball Susan Mills-Gray August 26 th, 2015

2. Not enough time Inconvenient Intimidated Never exercised Poor health/fatigue Lack of facilities Bad weather

4. Reasons for Exercising (Pros) Health and fitness Enjoyment Relaxation Challenge Social Appearance Competition Feel good about self Chance to be outdoors

5. All-cause mortality (live longer) Coronary heart disease Hypertension Lipid disorders Type 2 diabetes Cancer (breast and colon) Depression, anxiety disorders Osteoporosis Obesity Frailty Falls Sleep problems Cognitive impairment, Alzheimer’s Disease?

7. Sarcopenia Young, activeOlder, sedentary

12.  Preserve or gain back muscle  Preserve or gain back bone  Improve strength and balance (reduce falls)  Maintain or boost metabolic rate  Improve glucose control and lipid profile  Reduce arthritis symptoms  Improve mood: self-esteem, self-confidence  Decrease depression  Improve sleep

14. Bone 44 million American men and women have low bone density or osteoporosis

18. Adapted from Dr. Miriam Nelson’s Strong Women Program

19. Postmenopausal Women (50-70 yrs old) Strength Training (n=20) Sedentary Control (n=19) RCT, 1 year duration Nelson, et al., JAMA 1994

20.  Muscle strength increased 76%  Muscle mass increased 1.4 kg  Fat decreased 1.4 kg  Balance improved 14%  Physical activity increased 25%

21. Change (%) ControlExercise *** † *p=0.02 **p=0.04 †p=0.12

24. Arthritis  40 million American men and women have arthritis

26. Normal Knee Radiograph

27. Osteoarthrosis Knee Radiograph

28. Attention Control n=22 Strength Training n=22 Home-Based, 4-Month Study Randomized Control-trial Baker, et al., Journal of Rheumatology, 2001

29. Muscle strength + 71% Chair stands and stair climbing + 15% Pain – 43% Physical function + 44% Depression reduced Self-confidence improved

30. SSSH Mission To improve the health and well- being of older adults by increasing access to a structured, safe, and effective strength training program

31. 4048 participants reached 75% completing program 85% of participants are female 61% of the state is reached (80 counties).

32. 95% feel better because of the program 94% feel physically stronger 90% feel more flexible 87% feel they have more energy 61% improved in four to five of the assessments 84% improved three to five of the assessments 82% improved in at least one pre/post assessment

33. 89 percent continued to lift weights 92 percent report ability to do everyday tasks improved 72 percent described activity level as “somewhat more” or “a lot more” 73 percent report health as “somewhat improved” or “a lot more improved”

35.  Chair Stand  Record in number of stands fully completed in :30 seconds  Sit/Reach  Record number of inches to the ½ inch  Back Scratch  Record number of inches to the ½ inch  8-Foot Up-and-Go  Record score in number of seconds to the 1/10 th of a second  Balance Tests  Record score in number of seconds to the 1/10 th of a second

39. https://www.youtube.com/watch?v=k5CJUB4z RU4 https://www.youtube.com/watch?v=rlsmLUs3Z M8