Senior News
April, 2001
Vol. 20. No.  4

Published by the Humboldt Senior Resource Center in Eureka, California. HSRC is a non-profit community-based organization offering services for senior citizens, multi-generational families and caregivers.

Osteoporosis exercise:Strength training for seniors storms the county

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Osteoporosis exercise
Strength training for seniors storms the county
by Phoebe Netzow, PT

McKinleyville Senior Center osteo-ex class is attended by 40 people with Martha Henry leading the Thursday class. Photo by Barbara Clark.

You may notice your muscles as well as your exercise class changing shape in recent weeks. Thanks to the California Osteoporosis Prevention and Education (COPE) program, many exercise classes for seniors are transitioning to twice weekly strength training workouts with weights. Strength training has been shown to maintain or improve bone density, improve muscle strength for functional tasks and increase metabolism to aid with weight loss. Most women and some men older than 50 are at risk of osteoporosis and will benefit from strength training.

"My legs feel stronger and more steady already and I haven't had the leg cramps I used to have at night," said Anne Hopkins, participant in the program at Arcata Community Center.

The local COPE exercise classes are modeled after a program developed by Miriam Nelson, PhD, at Tufts University. They are based on sound bone-physiology research. The eight COPE classes currently offered throughout the county consist of 15-20 minutes of aerobic warm-up, 20-30 minutes of weight training and 10-15 minutes of cool down and stretches. Some classes offer an additional day of balance and flexibility training. Instructors are well-trained to provide a safe, effective and friendly class environment. The weight equipment is provided for the participants, and no experience is necessary. Most classes are free.

Some COPE classes were created this year and others are well-established senior exercise classes which have adopted the COPE program. Thea Gast and Donna Summerly have been teaching exercise at the Senior Resource Center for many years. "It's hard to change certain moves and routines you have been doing for years," commented Thea.

June Davis, a long-time exercise class instructor for Eureka Adult Education, commented, "Many people in the class were upset about the change to weightlifting-but now that we have started, they really enjoy it."

It is important to remember that strength training is only one component of any well-rounded fitness program. Weight training should be added to other exercise activities you enjoy. Daily aerobic exercise (30 minutes per day is recommended) and stretching to maintain flexibility are just as important as strength training. Aerobic activities include walking, swimming, bicycling and dancing. An exercise class instructor or physical therapist can help you develop a helpful home stretching program.

Currently the classes are supported by a state grant administered by the Area Agency on Aging. The classes are funded through this year and the agency is pursuing local support for COPE to maintain the high-quality, effective exercise classes for years to come.

Phoebe Netzow is a physical therapist and the COPE Mentor with the Area Agency on Aging. COPE classes are offered at area senior centers, Outpatient Rehab Center, College of the Redwoods and Eureka Adult Education. New classes will be added, with a goal of 15 area classes by June. The group is looking for interested people in Trinidad and Blue Lake. Call Phoebe at 444-3231 to learn about COPE classes near you.