Seniors, lift weights for one year to preserve your leg strength

 

Taking up resistance training using heavy weights can help seniors maintain their leg strength, which is a strong predictor of death in the elderly. — AFP

Lifting heavy weights around the time of retirement could preserve leg strength into older age, research suggests.

People naturally lose muscle function as they get older, and experts see faltering leg strength as a strong predictor of death in elderly people.

Previous short-term studies have shown that resistance training, which can involve weights, body weight or resistance bands, can help prevent this from happening.

New research has explored the long-term effects of a one-year supervised resistance training programme using heavy weights.

For the study, 451 people of retirement age were randomly split to undergo one year of heavy resistance training, one year of moderate-intensity training, or one year of no extra exercise, on top of their usual activity.

People in the resistance training group lifted heavy weights three times a week, while those doing moderate-intensity training did circuits, including body weight exercises and resistance bands three times a week.

Each exercise in the resistance training group involved three sets of six to 12 repetitions at between 70% and 85% of the maximum weight the person could lift for one repetition.

Bone and muscle strength, and levels of body fat, were measured at the start of the research, and then again after one, two and four years.

At the four-year mark, the full results were available for 369 people.

They showed that those in the resistance training group had maintained their leg strength over time, while those doing no exercise or at moderate intensity had lost strength.

Writing in the journal BMJ Open Sport and Exercise Medicine, the researchers concluded: “In well-functioning older adults at retirement age, one year of heavy resistance training may induce long-lasting beneficial effects by preserving muscle function.”

The researchers found, however, that there was no difference among the three groups in leg extensor power, which is the ability to kick a pedal as hard and as fast as possible; handgrip strength (a measure of overall strength); and lean leg mass (weight minus body fat), with decreases in all of these.

When looking at visceral fat stored internally around organs, levels remained the same in the resistance training and moderate-intensity exercise groups, but increased in the no-exercise group.

The authors, including from the University of Copenhagen in Denmark, said people in the study were generally more active (clocking up an average of nearly 10,000 steps a day) than the population as a whole.

But they concluded: “This study provides evidence that resistance training with heavy loads at retirement age can have long-term effects over several years.

“The results, therefore, provide means for practitioners and policymakers to encourage older individuals to engage in heavy resistance training.”

People at the end of the study were aged 71 on average, and 61% were women. – PA Media/dpa

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GIVE SENIORS FREE ANNUAL FLU SHOTS

Flu & People 65 Years and Older | CDC

Here's How to Plan For Your Seasonal Vaccinations This Fall

PETALING JAYA: Eighteen medical societies and 11 non-governmental organisations (NGOs) have launched a petition urging the government to provide free annual influenza vaccination for senior citizens, especially those in the B40 group.

In a joint statement, the Malaysian Influenza Working Group (MIWG) and the Malaysian Society of Geriatric Medicine said the move came in light of the recent increase in influenza cases in the country, which according to the Association of Private Hospitals Malaysia on July 29, had threatened to overwhelm even private hospitals as there were substantial admissions on account of the flu.

“The recent surge in influenza cases has put tremendous strain on hospital resources, highlighting the pressing need for an urgent long-term solution,” said MIWG, an interest group under the Malaysian Society of Infectious Diseases and Chemotherapy.

“We are glad the Health Minister has just announced the Health Ministry is looking into possibly providing influenza vaccination for high-risk groups. It is a timely reminder that we must be constantly vigilant against this real and ever-present threat in Malaysia,” the statement read.

This surge in influenza in Malaysia was also reflected by FluNet (WHO’s global web-based tool for influenza virological surveillance), which reported that, up until the end of July, 20% of the samples tested in Malaysia were positive for influenza, the majority being serotype A.

This is in line with the data of a private hospital in June, where 126 out of 537 (23%) samples were positive for influenza (98% were serotype A), MIWG said, adding that this petition is supported by 18 medical societies and 11 NGOs, which are collectively known as the Malaysian Alliance for the Prevention of Influenza.

The current outbreak in Malaysia is concerning because of the risk of severe disease, complications and even death in high-risk groups, especially older persons with pre-existing non-communicable diseases such as diabetes, heart disease, stroke, chronic kidney disease and chronic lung disease.

“Investing in the influenza vaccine is a smart choice as it not only prevents severe disease but also prevents the financial burden of expensive hospital bills and potential loss of income from missing work.

“More than 95% of our older persons are not vaccinated against influenza,” said MIWG, cautioning that hospitalisation for influenza also presents its risks.

“It is important to highlight that hospitalisation alone is associated with poor outcomes in older persons due to complications such as hospital-acquired pneumonia, delirium, falls, pressure injuries and functional decline.

“These common and distressing complications share risk factors and can co-exist, resulting in longer admissions, possible readmissions and higher mortality.

“The risk of developing other life-threatening complications such as myocarditis, encephalitis, and multi-organ failure is also higher in this high-risk group,” it said.

Whether hospitalisation is readily available or not, influenza increases the risk of heart attack more than 10 times within the first week of infection, and according to the US Centres for Disease Control and Prevention, up to 70% of hospitalisations and 90% of deaths occur among older persons.

“To date, 40 countries have implemented free influenza vaccination for older persons,” said MIWG.

On Aug 6, Health Minister Dr Zaliha Mustafa said the ministry would study the need to provide influenza vaccination to the public, with the vaccine currently given free only to the ministry’s front line workers, while others have to obtain it from private clinics or hospitals at prices that range from RM70 and upwards per dose.

“That is why we call upon the public and the government to support this cause so that we can provide our older persons the protection they deserve as this vulnerable segment of the population is at greater risk of developing pneumonia as a complication of influenza, which subsequently leads to prolonged hospitalisation,” said MIWG.

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Second chance at life after stroke

Stroke survivor Betty Ng (centre) being her usual active self at the Walk for Health event before the pandemic. Photo: Nasam

 

https://youtu.be/-Gv278vvA-A 

 Retiree Betty Ng, who turned 70 in June, has been a stroke survivor for seven years. On her birthday, she started a campaign to raise funds for the National Stroke Association of Malaysia (Nasam).

“It was at Nasam that I recovered from my stroke as I went through physiotherapy and rehabilitation. It was also here that I got my second chance in life and met new friends which made me happy just to be alive,” says Ng

But, for the past one year, the pandemic has somewhat impacted activities at the centre. Although Nasam is still open for one-on-one therapy, there are no in-person group therapy activities and social events which are a major part of a stroke survivor's recovery process, she says.

“Stroke rehabilitation can take a heavy toll physically and emotional on a stroke survivor and their family members. But Nasam has always been a safe space where they can go to for recovery, meet other survivors and be motivated to embrace life after stroke,” she says.

This is why Ng wants to help raise funds for Nasam, an NGO that relies largely on donations from the public to stay afloat during the difficult pandemic time.

Betty Ng excitedly checking up on her SimplyGiving fundraising site. Photo: NASAM

 
“As an NGO, Nasam relies largely on public donations from members of the public – both corporations and individuals - in order to survive. So I hope that my initiative will help Nasam stay afloat during this time so that they can continue to serve the stroke community, ” says Ng.

The determined Ng, who suffered from a stroke in 2014 during surgery to remove a benign brain tumour, adds that she wants to be a motivator for all who have been stricken with stroke, because as a survivor herself, she understands what they’re going through.

After she had her stroke seven years ago, she could not stand, nor use her left hand or leg.

“I had problems eating, suffered from a slight speech impairment, couldn’t recall words and had difficulty completing sentences. I had to be bathed, dressed, and fed, and even to wear diapers,” she recounts.

“I felt really miserable because I couldn’t help myself. I wasn’t used to being dependent on anyone,” she says.

Ng was in hospital for six weeks and after she was discharged, she could walk with the aid of a quadripod walking stick, and was cared for by her daughter.

Determined to get back to normalcy quickly, Ng started exercising to strengthen her left arm and leg, and improve her speech.

“I pushed myself to the maximum as I was impatient to get back to as normal a life as possible,” she says.

Ng’s daughter would prepare her food and then go to work, but be back to help with Ng’s exercises in the evening.

“I was on my own the whole day, and would spend the time exercising, doing puzzles such as crosswords, and colouring to stimulate my brain.

“In the evenings, I would do my exercises – under the supervision of my daughter - which included walking up and down the stairs and to-and-fro without the walking stick,” says Ng.

Ng started rehabilitation daily at Nasam in Dec 2014, in addition to her rehabilitation at the hospital.


Fourteen months after her stroke (in Aug 2015), she was certified fit to drive.

“I was thrilled because it gave me so much more independence. The following year, my daughter bought me a car and nothing stops me now ... except the MCO,” she says.

But, since the pandemic, Ng’s group rehabilitation sessions at the centre have come to a halt.

“The MCO has made things difficult because I’m not able to move around freely and frequently," she says.



Before the first MCO last year, Ng used to spend a lot of time at Nasam and says it was “like a second home” for her and other stroke survivors.

Betty Ng (in orange) at The Stroke Games before the pandemic. Photo: NASAM

 
“I would bring my 90-year-old mother and also sisters along for the social gatherings and outings organised by Nasam. It gave us the opportunity to bond and have fun together as a family,” she says.

Ng says that Nasam has helped her grow her confidence and self-esteem.

“I’ve been given the opportunity to reach out to other stroke survivors and their families and I’m grateful for the chance to help others,” says Ng who now is a Nasam ambassador and also on its mentor-mentee programme.

As an ambassador, she helps create awareness through speaking at public forums about stroke and the challenges to recovery. For the mentor-mentee programme, she counsels and motivates stroke survivors who are going through difficulties.

Betty is now a Nasam ambassador and also on its mentor-mentee programme. Photo: NASAM

 
“I do this alongside Nasam’s founder and chairman Janet Yeo, who created and manages the platform,” she adds.

“Nasam has shown us that there is life after stroke by challenging stroke survivors to achieve a greater recovery by giving us so many wonderful experiences and opportunities like The Stroke Games, as well as social integration and empowerment to return to the community or back to work,” says Ng.



“I started the fundraising campaign, which will run until Jul 17, because Nasam is like family to me. I want to help stroke survivors and see them able to lead a better life,” she concludes.

For more info, visit: SimplyGiving: There is life after stroke

 Support for stroke survivors during the pandemic

 Nasam organises activities for stroke survivors such as The Stroke Games, before the pandemic. Photo: Nasam

Throughout the pandemic, the National Stroke Association of Malaysia (Nasam) remains open to serve stroke survivors and their families, who may need help with rehabilitation and support.

“Although we can’t conduct group therapy sessions nor have social activities – which are a very effective means of rehabilitation and psycho-social support for stroke survivors – during this time, one-on-one therapy sessions are still ongoing, ” says Nasam communications coordinator Vanaja Dhanan.

“Our group therapy sessions are now available on Zoom, ” she adds.

Creating public awareness

To motivate stroke survivors, Nasam also organises an annual Walk For Health event. Photo: Nasam

 
Nasam’s public awareness activities such as forums on stroke prevention and awareness, educational talks, and other such events, have also been shifted online during the pandemic.

“But even though we can do this through Zoom and other online platforms, there are certain segments of the community who have no access to online facilities, ” says Vanaja.

She adds that there has also been a decrease in participation in group therapy sessions as many stroke survivors can’t access the Internet because they don’t have device nor the support to do so.

“They may not have family members who are able to support them to get online at home. Some are also unable to follow these online sessions as they’re unable to process the information after their stroke, ” she explains.

And, although Nasam is open for face-to-face support during the various MCOs, following strict Health Ministry guidelines, there is still a lot of fear among the people to come out and seek support, she says.

“This too has impacted the recovery of stroke survivors, especially those with visual, spatial and cognitive issues, ” says Vanaja.

The rehabilitation of the stroke victims also centres around social outings and gatherings at Nasam, and these are also affected by the pandemic.

Nasam’s annual events such as The Stroke Games, Walk For Health and Food & Fun Fair, have all come to a halt during the pandemic.

Embracing the new normal

Nasam founder and chairperson Janet Yeo started Nasam in 1996 while she was recovering from a stroke. PhotoNasam>>:

During the various MCOs and lockdown, Nasam offers Telerehab via Zoom and WhatsApp both for group and one-on-one sessions, to support stroke patients going through rehabilitation. They also offer fun, recreational activities online such as cooking, crafting, karaoke and others.

There is also a Stroke Mentoring Facebook group, which is managed by Nasam founder and chairperson Janet Yeo who formed the association in 1996, when she herself was recovering from a stroke.

The mentoring group is supported by both Yeo and other stroke survivors who are able to counsel and help survivors going through difficulties because they themselves have gone through it before and understand what it involves.

Prevention is better than cure

Yeo highlights that that it’s very important for individuals in the high-risk group – smokers and those with conditions such as high blood pressure, cholesterol and diabetes – to lead a healthy lifestyle.

“There needs to be a balance between work and leisure. For those who are working from home, be sure to set clear boundaries – a time when you’re available for work and a time when it’s your free time,” she says.

“It’s also important to stay physically active and exercise regularly. Take your medications and go for your medical check-up as scheduled,” she adds.

“Stay physically and mentally active. And, most of all - seek help if you need it. Don’t go through it alone,” says Yeo.


Caregiving for a stroke survivor is no easy task and caregivers may often feel discouraged and alone. To help them, Nasam also has a Caregiver Support Group.

“Carers who are going through difficulties can be connected to a fellow caregiver or even a stroke survivor who is recovering well and able to help the family move ahead,” she says.

As an essential service, Nasam centres continue to operate throughout the pandemic, offering rehabilitation and therapy from Monday to Friday, 9am to 5pm. Stroke survivors or their family members can also call the Nasam Helpline at 018-222 1878 for support or help.

For more info, visit:nasam.org/ 

NASAM

goSMAC Sdn BhdHealth & Fitness

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Better access for stroke patients, and Helping stroke survivors in a pandemic

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