The test is a simple balance challenge where you put on your socks and shoes while standing on one leg. It’s a practical measure of lower-body strength, flexibility, and balance—key indicators of functional fitness and longevity. Struggling with this task may suggest a higher fall risk and reduced mobility, making balance training essential for older adults.
However, in this YouTube Short, FitGreyStrong takes the ‘Old Man’ Test to the next level making it possibly one of the hardest balance challenges to be ever posted to YouTube.
This is the first time on YouTube this well known test has been modified to make it super challenging for almost everyone.
Taking away visual cues is a key component of helping us balance.
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Make sure you share with or tag a friend so they can try this ultra hard balance challenge!
And remember, make sure you like and comment to tell me how you went.
For local Townsville residents interested in FitGreyStrong’s Exercise Physiology services or exercise programs designed to achieve the mentioned benefits or to enhance athletic performance, contact FitGreyStrong@outlook.com or phone 0499 846 955 for a confidential discussion.
For other Australian residents or oversees readers interested in our services, please see here.
Disclaimer: All contents of the FitGreyStrong website/blog are provided for information and education purposes only. Those interested in making changes to their exercise, lifestyle, dietary, supplement or medication regimens should consult a relevantly qualified and competent health care professional. Those who decide to apply or implement any of the information, advice, and/or recommendations on this website do so knowingly and at their own risk. The owner and any contributors to this site accept no responsibility or liability whatsoever for any harm caused, real or imagined, from the use or distribution of information found at FitGreyStrong. Please leave this site immediately if you, the reader, find any of these conditions not acceptable.
Recently I posted a short video on YouTube and Instagram encouraging older adults to proactively schedule and integrate rest and/or recovery-based exercise sessions into their week or training program.
This video titled “How Much Recovery Do Older Adults Need Between Workouts? A Scientific Take” explores some of the evidence to consider for older adults when trying to maximise muscle regrowth, muscle strength and physical functionality.
Such programming considerations are often overlooked or underestimated by Exercise Physiologists, Exercise Scientists, Physiotherapists, Personal Trainers and individuals themselves.
The following delves into some of science that can now help guide these decisions to help inform better practice so that older adults can optimise how they exercise, when and why.
For local Townsville residents interested in FitGreyStrong’s Exercise Physiology services or exercise programs designed to achieve the mentioned benefits or to enhance athletic performance, contact FitGreyStrong@outlook.com or phone 0499 846 955 for a confidential discussion.
For other Australian residents or oversees readers interested in our services, please see here.
Disclaimer: All contents of the FitGreyStrong website/blog are provided for information and education purposes only. Those interested in making changes to their exercise, lifestyle, dietary, supplement or medication regimens should consult a relevantly qualified and competent health care professional. Those who decide to apply or implement any of the information, advice, and/or recommendations on this website do so knowingly and at their own risk. The owner and any contributors to this site accept no responsibility or liability whatsoever for any harm caused, real or imagined, from the use or distribution of information found at FitGreyStrong. Please leave this site immediately if you, the reader, find any of these conditions not acceptable.
In part 1 of “12 reasons why older adults need to do resistance training exercise” I outlined some of the benefits to health that have been shown to occur as a result of partaking in regular resistance training exercise. The scientific evidence supporting the inclusion of resistance training as part of a healthy lifestyle is now indisputable. Whilst improvement of health is an obvious goal of many older athletes, it is the enhancement of sports performance that drives many in a quest to remain competitive, both against fellow competitors, but also – somewhat egocentrically – against their younger self. Even if you aren’t an elite masters athlete these benefits as outlined below can be truly life-changing.
Resistance training exercise remains an integral component of programs of most elite sportspeople. Increased maximal strength and power developed through the application of progressive resistance training has been shown to improve performance above and beyond that achieved by limiting training to sports specific training. This is now recognised by sports scientists, exercise physiologists, strength & conditioning experts and coaches.
Resistance Training Improves Older Athletes Performance (Picture: Pixabay)
Of particular note for older athletes is that the performance benefits may be even greater than that of younger elite athletes. One of the hallmark changes to occur with age is the progressive loss of strength with significant atrophy or loss of skeletal muscle playing a significant role. This fundamental biological change that occurs with ageing manifests in a gradual deterioration of physical function and performance.
However, there is compelling evidence that the trajectory of this decline is modifiable and can be attenuated by lifestyle factors. The data to support regular exercise as a key factor in preserving skeletal muscle and physical function is overwhelming. Resistance training is one of the very best methods currently available for older adults and masters athletes to stimulate the physiological processes required to increase myofibrillar protein synthesis rates, skeletal muscle hypertrophy and muscular strength. These skeletal muscle adaptations lie at the core of why this type of exercise improves the functional performance of older adults and athletic performance of masters athletes.
The following 6 compelling reasons explain why resistance exercise should be included in all training programs of older adults where enhanced performance – for activities of daily living or sporting – are desired.
Resistance training and bone strength (Picture: Pixabay)
Enhance skeletal health. Stronger bones can handle greater training loads and transfer muscular forces more effectively and efficiently. Bone mineral density (BMD) decreases as we age however this can be slowed by regular physical activity and appropriate nutrition. Risk of musculoskeletal injury is increased when bone strength is decreased with age, especially during falls that can cause catastrophic consequences for some.
Resistance training has been shown to be quite a potent stimulus for improving bone mineral density. Some evidence suggests that plyometric-type or jumping activities also provide an excellent training method to stimulate significant and positive bone adaptation which yields increased BMD and therefore stronger bones.
Masters cyclists as a group are unfortunately at an elevated risk of reduced BMD (weaker bones) due to the non-weight bearing nature of cycling. It is strongly recommended that all masters cyclists – in fact, all cyclists – should perform adjunctive resistance exercise in their training program (see links 1, 2, 3, 4 & 5).
Resistance Training And Skeletal Muscle (Picture: Google Images)
Maintain or increase lean body mass (skeletal muscle). Remember muscle is critical to both speed and endurance performance. From age 50 onwards muscle loss accelerates but there is a substantial amount of evidence that this is exacerbated by increased sedentarism (inactivity). Resistance training attenuates muscle mass loss.
Ageing is accompanied by reduced muscle mass and this has been mainly attributed to type II muscle fibre atrophy or reduction in size. It is unlikely that there is substantial muscle fibre loss however this remains to be elucidated. In older adults that have demonstrated substantial lean body mass loss and type II muscle fibre atrophy, prolonged resistance training has demonstrated significant increased muscle mass and this was shown to occur exclusively in type II muscle fibres. Nonetheless, some research has shown both type I and type II muscle fibre hypertrophy so more data is required to ascertain whether such things as age, gender, training status and training program parameters, affect muscle fibre changes and responsiveness to resistance training exercise (see links 1, 2, 3, 4, 5, 6).
Increased muscular strength, power and speed. Research investigating the effects of progressive resistance training programs demonstrate that muscle strength, power and speed improve, and in many case, quite impressively. In fact, even in nonagenarians, skeletal muscle strength and functional mobility assessed by a gait velocity test improved dramatically (>170% and 48% increase, respectively) after only 8 weeks of resistance training.
As mentioned above, the significant atrophy that occurs with age in fast-twitch type II muscle fibres, directly impacts performance of activities that require speed. Resistance training can reverse some of this decline, restore some of the lost contractile protein of these critical muscle fibres, increase maximum skeletal muscle strength and therefore elicit substantial improvements in movement speed of various specific sporting skills.
Older athletes that are avoiding or not adjusting their program to allow a little time to perform some resistance training exercise are missing out on some incredible benefits (see links 1, 2, 3, 4, 5).
Resistance Training And Body Fat
Lose body fat and get leaner. As outlined above, skeletal muscle mass decreases significantly from age 50 with concomitant decreases in resting metabolic rate (RMR). RMR is the largest component of total daily energy expenditure (TDEE) accounting for 60-80%. Whilst reductions in muscle mass account for a significant proportion of the accommodating changes in RMR, decreasing organ mass and decreases to specific metabolic rates of individual tissues also contribute to the decrease in RMR.
These age-related changes in RMR reduce TDEE. This may contribute to increased adiposity as we grow older given that energy intake to maintain body mass decreases proportionally to the degree of reduction in RMR and TDEE. In other words, if dietary habits and energy intake remains constant over time but RMR and TDEE decrease subsequent to the loss of skeletal muscle, positive energy balance may ensue and fat mass may therefore naturally increase.
Resistance training is well known for stimulating muscle hypertrophy or increasing skeletal muscle mass and has been shown to elicit reductions in fat mass in obesity during ad libitum diets. In contrast, aerobic exercise-induced weight loss consistently leads to reductions in lean body mass and RMR which may make the propensity of rebound fat gain more likely.
Inclusion of resistance training exercise in programs of older athletes or non-athletes doesn’t guarantee that there will be body fat loss (nutrition and diet obviously play a key role) but it certainly makes weight management easier and supports weight loss efforts if modifying the diet in an attempt to get leaner. Much of the research that has investigated the utility of resistance training in older adults demonstrates that it is a very effective fat loss strategy when performed with other lifestyle-based interventions aimed at improving physical function and body composition (see links 1, 2, 3, 4, 5).
Resistance Training And Endurance Performance (Picture: Google Images)
Improves endurance. Resistance training that is designed to increase muscle strength and power has been shown to improve endurance performance. More evidence exists to support such exercise in younger adult athletes as there has been limited research exclusively focused on older athletes.
Nonetheless, the research completed to date is strongly suggestive that resistance training enhances endurance in older athletes and non-athletes. A study conducted in 2010 demonstrated that strength training consisting of 10 sets of 10 repetitions of 1RM load, 3 minutes rest between each set, 3 times/week, increased both knee extensor maximal voluntary contraction torque and cycling efficiency. It is reasonable to postulate that had they utilised a program that incorporated more compound, complex, multi-jointed exercises such as squats and deadlifts – such that all major lower body muscle groups were strengthened – significantly greater cycling economical benefit would have been elicited.
When masters endurance runners were studied after following a resistance training program designed to increase maximal strength (4 sets of 3-4 repetitions at 85-90% of 1RM, two times per week), a significant improvement in running economy at marathon pace (6.1%) and dynamic leg strength (16.3%) was achieved.
It is proposed that the following training adaptations may facilitate endurance performance improvement:
the delayed use of the fast-twitch type II muscle fibers;
enhanced neuromuscular efficiency;
increased proportion of more fatigue-resistant fast-twitch type IIa fibres;
improved musculo-tendinous stiffness (see links 1, 2, 3).
Resistance Training and Injury Prevention (Picture: Google Images)
Reduce injury risk. Regularly performed resistance exercise can minimize the musculoskeletal alterations that occur during ageing. It may also contribute to the health and well-being of the older population.
There is strong evidence that suggests such exercise can prevent and control the development of several chronic musculoskeletal diseases. Improvement of physical fitness, function, and independence in older people, plus successful management of musculoskeletal disorders, results in dramatic improvements in quality of life.
Stronger muscles, bones, connective tissue, ligaments and tendons mean our limbs and joints are more able to handle the rigours of training, competing and activities of daily living (see links 1, 2, 3, 4, 5).
In conclusion, based on the 12 reasons that I have explored which demonstrate profound benefits to both the health, functional and sporting performance of older athletes and non-athletes, resistance training is a must-do and should be a pivotal component of any exercise program.
To read “12 reasons why older adults need to do resistance training exercise: part 1” that explores the health-related benefits in older adults see here.
For local Townsville residents interested in FitGreyStrong’s Exercise Physiology services or exercise programs designed to achieve the mentioned benefits or to enhance athletic performance, contact FitGreyStrong@outlook.com or phone 0499 846 955 for a confidential discussion.
For other Australian residents or oversees readers interested in our services, please see here.
Disclaimer: All contents of the FitGreyStrong website/blog are provided for information and education purposes only. Those interested in making changes to their exercise, lifestyle, dietary, supplement or medication regimens should consult a relevantly qualified and competent health care professional. Those who decide to apply or implement any of the information, advice, and/or recommendations on this website do so knowingly and at their own risk. The owner and any contributors to this site accept no responsibility or liability whatsoever for any harm caused, real or imagined, from the use or distribution of information found at FitGreyStrong. Please leave this site immediately if you, the reader, find any of these conditions not acceptable.
I’d like to talk about something that’s become very personal to me: stroke. Recently, someone very close to me suffered a stroke, for which they are currently receiving very intensive treatment in the hope of making a recovery. The family, as you can imagine, has been terribly distressed by what has happened and we all hope for the best outcome. It’s a stark reminder of how fragile our health can be and how crucial it is to take proactive steps to protect it. This experience has driven me to write this article to increase our understanding of stroke, promote better awareness, and to encourage everyone to not take their health for granted.
What Is a Stroke?
A stroke occurs when blood flow to the brain is interrupted, either due to a blockage (ischemic stroke) or a rupture of a blood vessel (hemorrhagic stroke). In Australia, approximately 50,000 people experience a stroke each year, with around 472,000 Australians living with the effects of stroke, making it one of the leading causes of death and disability in the country (Stroke Foundation, 2021). The consequences can range from mild impairments to severe disability, depending on the area of the brain affected.
How to Prevent a Stroke
Prevention is always better than cure, right? Here are some key steps to lower your risk:
Maintain a Healthy Diet: A diet rich in fruits, vegetables, whole grains, and lean proteins can reduce stroke risk by controlling blood pressure and cholesterol levels. The DASH (Dietary Approaches to Stop Hypertension) diet has been shown to significantly lower blood pressure (Mozaffarian et al., 2011).
Regular Exercise: Engaging in at least 150 minutes of moderate aerobic activity weekly can decrease stroke risk by approximately 30-40% (Aune et al., 2016). Exercise helps maintain a healthy weight and reduces blood pressure.
Control Blood Pressure: High blood pressure is the leading risk factor for stroke. Studies suggest that lowering blood pressure by as little as 5 mmHg can reduce the risk of stroke by 34% (Wang et al., 2014).
Quit Smoking: Smoking increases the risk of stroke by 2 to 4 times. Quitting can significantly lower this risk over time (Roth et al., 2018).
Limit Alcohol Consumption: Moderate alcohol consumption is defined as up to one drink per day for women and two for men. Excessive drinking increases stroke risk, with studies showing that heavy drinkers have a higher incidence of hemorrhagic stroke (Bagnardi et al., 2001).
Manage Chronic Conditions: Conditions like diabetes and high cholesterol can elevate stroke risk. Effective management of these conditions is crucial for prevention (Gorelick et al., 2011).
If a Stroke Happens: Recovery Is Possible
Now, let’s talk about what happens if a stroke occurs. Recovery can be challenging, but it’s absolutely achievable. This is where strength training comes into play, particularly the concept of neuroplasticity—the brain’s ability to reorganize itself by forming new neural connections (Kleim & Jones, 2008).
After a stroke, rehabilitation often focuses on restoring lost functions, and strength training can be a key component. When you engage in strength training for the unaffected limb, there can be surprising benefits for the affected side, often referred to as cross-education.
Unilateral Strength Training and Cross-Education
What does this mean? Let’s say a stroke affects your right arm. If you focus on strength training your left arm, research shows that you may actually gain strength in your right arm as well, even though it isn’t directly being trained. A meta-analysis found that unilateral strength training can result in a strength increase of up to as high as 29% in the contralateral limb (Green & Gabriel, 2018). This occurs because the brain activates mirror neural pathways that can enhance strength in the affected side by stimulating the unaffected side.
Enhancing Physical Function and Quality of Life
Strength training doesn’t just aid in muscle recovery; it also improves overall physical function. For stroke survivors, regaining strength can lead to better mobility, increased independence, and improved quality of life. A study published in the Journal of NeuroEngineering and Rehabilitation found that strength training improved not only muscle strength but also functional abilities in stroke survivors (Lohse et al., 2014).
Moreover, engaging in strength training can boost mental well-being. Exercise releases endorphins, natural mood enhancers. For those recovering from a stroke, this can be invaluable for combating frustration or depression that often accompanies recovery.
Evidence-Based Interventions for Recovery
While strength training is a crucial part of rehabilitation, it’s not the only strategy that can enhance recovery. A multi-faceted approach incorporating various interventions has shown promising results.
Dietary Interventions: Nutrition plays a significant role in recovery. Diets rich in omega-3 fatty acids (found in fish, flaxseed, and walnuts) have been associated with improved outcomes post-stroke (Gao et al., 2019). Additionally, antioxidants found in fruits and vegetables help combat oxidative stress in the brain, potentially aiding recovery.
Exercise Beyond Strength Training: In addition to strength training, aerobic exercise has been shown to improve cardiovascular fitness, functional independence, and overall well-being in stroke survivors (Billinger et al., 2014). Activities like walking, cycling, and swimming can enhance cardiovascular health and aid in weight management, further reducing stroke risk.
Cognitive Rehabilitation: Cognitive impairments are common after a stroke, and engaging in activities that stimulate the brain can be beneficial. Playing games like chess, puzzles, or memory games can enhance cognitive function and may facilitate neuroplasticity (Tao et al., 2020). Studies show that cognitive training can lead to improvements in attention, memory, and executive functions.
Mindfulness and Stress Reduction: Stress can negatively impact recovery. Techniques such as mindfulness meditation and yoga can promote relaxation and improve psychological well-being. Research suggests that mindfulness-based interventions can reduce anxiety and depression in stroke survivors, contributing to a more positive recovery experience (Chung et al., 2019).
Supplementation: Certain supplements have shown promise in stroke recovery. For instance, B vitamins (particularly B6, B12, and folic acid) play a role in homocysteine metabolism, and elevated levels of homocysteine are linked to an increased risk of stroke. Supplementing with these vitamins may help improve outcomes, especially in individuals with deficiencies (Schnyder et al., 2019).
Community Engagement: Social support is vital for recovery. Participating in community activities, support groups, or engaging with family and friends can enhance emotional well-being. A study found that strong social ties are associated with better recovery outcomes in stroke survivors (Holt-Lunstad et al., 2010).
Exercise Physiology: Working with an Exercise Physiologist can help stroke survivors regain the physical capacity and skills needed for daily living. They can develop personalized plans that incorporate various interventions to improve strength, balance, fitness, motor skills, cognitive function, and independence.
Speech Therapy: If language or communication skills are affected, speech therapy is crucial. Therapists can employ various strategies to help patients regain their speech abilities and improve their quality of life.
A Comprehensive Approach to Recovery
Taking a holistic approach to stroke recovery is essential. Combining strength training with dietary changes, cognitive activities, mindfulness practices, and therapy can maximize recovery outcomes. Each element plays a crucial role in rebuilding strength, coordination, cognitive function, and emotional well-being.
Before starting any exercise or dietary program post-stroke, consulting with a healthcare provider or rehabilitation specialist is crucial. They can help tailor a program that’s safe and effective for your specific situation.
The Road Ahead
Recovering from a stroke is undoubtedly a journey, but with the right strategies—like preventative measures, strength training, neuroplasticity, and a multi-faceted approach to recovery—you can make significant strides. Whether you’re looking to prevent a stroke or navigate recovery, understanding the power of your body and brain can be a game-changer.
Remember, you’re not alone on this journey. Whether you’re supporting a loved one or navigating recovery yourself, there are resources and support communities there to help. Let’s embrace the science of strength training, nutrition, cognitive engagement, and overall wellness as powerful tools for a healthier, stronger future!
So, how about making sure you allocate some time to move today? Take a walk, get on your bike, do some light strength training, or even dance around to your favourite music, it all counts.
Take care of your health!
Post-script: My father-in-law, Frank, passed away 17th October 2024. He was wonderful, loving and kind-hearted, the hardest of hard workers on his farm, and a man who was literally as strong as an ox. He will be sorely missed by many. RIP.
References
Aune, D., et al. (2016). “Physical Activity and the Risk of Stroke: A Meta-Analysis of Cohort Studies.” Stroke, 47(4), 1027-1035.
Bagnardi, V., et al. (2001). “Alcohol Consumption and the Risk of Stroke: A Meta-Analysis.” Stroke, 32(11), 2558-2564.
Billinger, S. A., et al. (2014). “Physical Activity and Exercise Recommendations for Stroke Survivors: A Statement for Healthcare Professionals from the American Heart Association/American Stroke Association.” Stroke, 45(8), 2535-2550.
CDC. (2021). “Stroke Facts.” Centers for Disease Control and Prevention. Retrieved from CDC.gov.
Chung, M. L., et al. (2019). “Mindfulness-Based Interventions for Patients with Cardiovascular Disease: A Systematic Review and Meta-Analysis.” Journal of Cardiovascular Nursing, 34(5), 447-458.
Gao, X., et al. (2019). “Omega-3 Fatty Acids and the Risk of Stroke: A Meta-Analysis.” Nutrients, 11(9), 2160.
Gorelick, P. B., et al. (2011). “Diagnosis and Management of Stroke Risk Factors.” Stroke, 42(8), 2363-2369.
Green, L. A., & Gabriel, D. A. (2018). The effect of unilateral training on contralateral limb strength in young, older, and patient populations: a meta-analysis of cross education. Physical Therapy Reviews, 23(4-5), 238-249.
Holt-Lunstad, J., et al. (2010). “Social Relationships and Mortality Risk: A Meta-analytic Review.” PLoS Medicine, 7(7), e1000316.
Kleim, J. A., & Jones, T. A. (2008). “Principles of Experience-Dependent Neural Plasticity: Implications for Rehabilitation After Brain Damage.” Journal of Speech, Language, and Hearing Research, 51(1), S225-S239.
Lohse, K., et al. (2014). “A Systematic Review of the Effect of Strength Training on Functional Recovery After Stroke.” Journal of NeuroEngineering and Rehabilitation, 11(1), 42.
Mozaffarian, D., et al. (2011). “Global Cardiovascular Disease and Diabetes: Current Status and Future Directions.” Journal of the American College of Cardiology, 58(14), 1404-1410.
Roth, G. A., et al. (2018). “Global and Regional Patterns in Cardiovascular Mortality from 1990 to 2013.” Global Heart, 13(3), 203-214.
Schnyder, G., et al. (2019). “The Role of B Vitamins in Stroke: A Review.” European Journal of Neurology, 26(4), 569-577.
Tao, J., et al. (2020). “Cognitive Training Improves Cognitive Function in Stroke Survivors: A Systematic Review and Meta-Analysis.” Archives of Physical Medicine and Rehabilitation, 101(5), 949-958.
Wang, Y., et al. (2014). “Systolic Blood Pressure Reduction and Risk of Stroke: A Meta-Analysis.” Journal of the American College of Cardiology, 63(10), 1090-1098.
