Strength Training and Blood Pressure

Ask the Doctor 

Q. I take medication for high Blood pressure. I've heard that weight lifting can elevate your blood pressure, so should I avoid that type of exercise?

A. If you have well-controlled blood pressure and are otherwise healthy, most types of strength training -- which includes weight lifting -- are generally considered not only safe, but beneficial for your overall health.  You should take precautions, however. Strength training, (also called resistance training), refers to any exercise that works your muscles against an opposing force. You can train your muscles using your  own body's weight or equipment such as elasticized bands, dumbbells, and other free weights, or specialized machines.

These muscle-building exercises may be dynamic or isometric.  Dynamic exercises are those in which you move your muscles and joints, such as a biceps curl or a squat.  Isometric exercises are performed against an immovable object, such as a wall  or the floor, and include things such as planks or wall sits.

When you perform any type of exercise -- whether it's aerobic, strength training, stretching, or even balance exercises -- both your blood pressure and heart rate increase to meet the greater demand for oxygen from your muscles.  Some research suggests that during exercise, isometric exercise may boost blood pressure more than dynamic exercise, but the evidence isn't conclusive.  However, it's clear that just as with aerobic or endurance exercise, (such as walking, jogging, cycling, or swimming), Strength training can help lower your blood pressure if you do it consistently.

Most adults should do strength training exercises at least two days a week,  according to the federal activity guidelines.  Beginners should start with exercise bands or light hand weights.  If you're more experienced, weight machines are a good option. Use a weight that's challenging but manageable.  The general advice is to start with a single set of 8-12 repetitions (reps), and then gradually build up to three sets over time.  Rest fo at least a minute between each set.

However, people who have high blood pressure, especially if it's not optimally controlled, should be cautious about any movements that involve lifting very heavy weights -- not just loaded barbells at the gym, but also heavy furniture or boxes of books. That's because the sudden, intense effort can cause your blood pressure to spike -- especially if you hole  your breath, which people sometimes do in an attempt to increase their effort.  During strength training exercises, be sure to exhale as you lift, push, or pull, and inhale as you release.  Counting out loud as you lift and release can help you to remember to keep breathing.    

                                                              Deepak L. Bhatt, M.D., M.P.H,    Editor in Chief  , Harvard News Letter  

                                                                                              August, 2021                                                                                                                                          

5 Great Cold Weather Training Tips

 

It's here and it looks like it’s here to stay for good! That’s right, its finally winter! The changing of the season brings new challenges to our fitness goals. Mainly, the COLD!

Let’s be honest, no one likes the cold! (well, most of us if you’re like me). And when you couple the cold with losing day light savings it can be hard to stay motivated and active. Whether you are working out outside or in the gym, preparing for it will help you overcome it. 

Here are tips to help combat the “winter blues” and continue moving towards your health and fitness goals.

1: Join a group or find a workout buddy

Having someone to keep you accountable always helps. It’s easy to stay in bed when it’s just you, but when there’s someone else counting on you, the social pressure can be an extra motivator. Additionally, your buddy or group can provide that much needed support, camaraderie and distractions from the bad weather.

2: Main goal – GET TO THE GYM

Just get there! Celebrate that par! Come to the MAC, and if you haven’t tried it yet, visit Silver Strong. If you can focus on getting dressed and getting to the gym you’ve already won the day. The hard part is getting there so let’s make it a goal just to show up. The rest will take care of itself.

3: Plan ahead and anticipate

“Failure to plan, is planning to fail”. Make a plan for the morning and follow it. Watch the weather forecast and pick the proper clothes, pack the necessary equipment and snacks, set enough alarms. Dress warm and dress dry. Pack extra clothes for after the workout and keep a hat with you. Once you get into the routine it becomes easier, but you have to map it out and stick with it.

4; Focus on the benefits.

It’s easy to get frustrated when you don’t lose the weight or feel fit right away. But remember, those benefits will come with time. The more committed to it you are, the faster they will come. And not only will the weight come off and the clothes fit better, but you’ll also be have an improved mood and sleep better.

5. Reward yourself and celebrate your accomplishment

Celebrate every victory. Every workout you make it to/through is a big deal. Reward yourself somehow. Whether a cheat snack or some “you” time give yourself something to look forward to and to work towards. Whatever helps motivate your, use it!

Best of luck with everything and keep moving till it’s warm again. Spring will be here before you know.

‘See you in the gym!

Coach Shelton Bynum

Why We Love Silver Strong

 

We've been at this Silver Strong thing for almost a year and a half now. 

I have loved it all -- the hard work, the personal improvements in my own strength and stamina, the group that I share the time and effort with, and, of course, the coaches who call out the best from us.

The road to improvement has been bumpy for me. I've had setbacks from a straight line of success. Some of my worn out body parts combined with a little too much enthusiasm for progress than my body can actually provide has caused me some temporary times off for healing and repair.

Overall, though, I am far stronger than I was when I started strength and conditioning work. I have more stamina and am much more able to work within my limits and to celebrate my " minor victories" along the way. 

Recently, I attained a personal best on one exercise. I got to ring the PR (Personal Record) bell. Everybody clapped and cheered. The number doesn't sound like much to experienced weightlifters, for sure, but it was my improved number, showing that once again, even in my most mature years, there is improvement to be had along with bursts of greater self-understanding and more appreciation for my own limitations.  So, it's all good.

So, some of the coaches were working out in our space during our group that day, lifting very heavy things with great effort. Some of them are preparing for the Strongman competition next month and they are working hard! (See more about that competition below.) So I said to Trey, one of the coach/competitors, "just think - if  you're this strong now, imagine what you'll be like when you get to be my age." He smiled, then answered with a wonderful grin, "Maybe I'll be the strongest man in the world." (See pic, sorry for the blur).

To my point - why I love Silver Strong. I loved being in that mix of people at that moment - 4 women in their 70s or so, and and a few 20 something years old men, all with our individual mixes of ambitions, efforts, self-doubts, and persistence levels, and we were all in it together -- with each other, for each other, hoping to leave that day a little more strong, a little more confident, a little more hopeful about life and our place in it than were when we  arrived. And we were each in our own way helping one another get there.

I wish I could write about that moment as big as it felt. That's what I love about Silver Strong. It just doesn't matter where you are on the spectrum of age, talent, or ability. If you are investing in your own healthy, fit, strong body, you win, and there is a community to celebrate that with you. Check out the schedule of groups below, and come visit us any time.                      Jane S

August - Time to Evaluate

 

This is  the month when we sense the summer slipping away from us -- like beach sand through our fingers. There's no stopping the transition to Fall that is just ahead of us.

Maybe this is the best time for evaluating exercise programs. Am I really getting enough exercise? The American Council on Exercise recommends 150 minutes a week, plus two good strength training workouts a week. More is encouraged, of course. Evaluate. 

Done regularly, exercise strengthens your muscles and improves your heart and lung function. It can reduce your risk of major diseases, including pandemic viruses like our current Covid-19 pest. Furthermore, exercise stimulates the growth of new brain cells, and can even add years to your life, as well as life to your years. 

Numerous studies in recent years show that just 30 minutes of physical activity on most days may do the following.

- Keep you young.  Workouts such as brisk walking or cycling boost the amount of oxygen consumed during exercise.  Improving your aerobic capacity by just 15 to 25 percent would be like shaving 10 to 20 years off your age.  Aerobic exercise may also stimulate the growth of new brain cells in older adults.

- Reduce infections. Moderate workouts temporarily rev-up the immune system by increasing the aggressiveness or capacity of immune cells That may explain why people who exercise catch fewer colds. For more on the numerous benefits of regular exercise, click here.

- Prevent heart attacks.  Cardiovascular disorders continue to bee the leading cause of death in th developed world, and for more than 100 years has caused more deaths in Americans than any other major cause. Not only does exercise raise “good” HDL cholesterol and lower blood pressure, recent research shows that it reduces arterial inflammation, another risk factor for heart attacks and strokes.

- Ease asthma. Most people with controlled asthma will benefit from regular exercise, and it may help to reduce the need for inhalers, making it easier to   participate in normal dailyl activities, recreational events, and competitive sports.

- Control blood sugar.  Exercise helps maintain a healthy blood-sugar level by increasing the cells’ sensitivity to insulin and by controlling weight.  Regular brisk walking can significantly cut the risk of developing type 2 diabetes.

- Protect against cancer.  Exercise may reduce the risk of colon-cancer by speeding waste through the gut and lowering the insulin level.  It may also protect against breast and prostate cancer by regulating hormone levels.

- Combat stress.  Regular aerobic exercise lowers levels of stress hormones.  For many people, exercise helps relieve depression as effectively as antidepressant medication.

-Relieve hot flashes.  Increasing fitness by walking or practicing yoga enhances mood and reduce some menopausal symptoms, such as hot flashes and night sweats.

-Protect men’s health.  Pelvic exercises help prevent erectile dysfunction and possibly benign prostate enlargement, a con cause of urinary problems.

- Prolong life.  Studies lasting many years have consistently shown that being active cuts the risk of premature death by about 50% for both men and women.

In the good old days, before we had so many conveniences, times savers, and sedentary ways of doing almost everything, we didn’t have to prescribe our exercise. Our lives were themselves exercise, just getting from one end of the day to the other.

This is not so any more.  We have to set aside time to exercise, or it may not happen. So do that – schedule your exercise. Put it on our calendar every day so that it has a designated time, and then…..just do it!  You’ll feel better, for sure, and your body will thank you with better health, greater vigor, and a new zest for life.        Jane Smith, editor

 

 

 

Eating Well for a Strong Immune System

A Health Coach Friend of mine in California started her recent newsletter this way: What a stressful year these last few weeks have been!

It's been a time of many interruptions and reshaping priorities, activities, work, and life for everyone. I, for one, have appreciated the opportunity to add in  a little more sleep most nights to stay ahead of the stress of it all.

One very important component in maintaining a healthy immune system, one that can help us withstand the onslaught of this pandemic, is making sure to eat lots of healthy foods.

What is needed are lots of fruits and vegetables, especially dark leafy greens, and cutting out processed foods and others that are inflammatory in the body like wheat and dairy.  You can see more about both inflammatory and non-inflammatory foods here, and then work to eliminate them or, at least, greatly reduce them. This is the time, if there ever was one, to keep your body’s immunity in top shape.

Like any fighting force, the immune system army marches on its stomach. Those immune system warriors need good, regular nourishment.  Scientists have long recognized that people who live in poverty and are malnourished are more vulnerable to infectious diseases. However, there are still relatively few studies of the effects of nutrition on the immune system, and fewer that tie the effects of nutrition directly to the development of diseases.

Still, there are some foods that are thought to have particular warrior-like properties to keep the immune system functioning optimally.  Making sure to include them in a healthy diet may provide additional strength through this wicked coronavirus we now are experiencing.  

1. Blueberries, good for so many reasons, have anti-oxidant properties (flavonoids) that play and essential role in the respiratory tract’s immune defense systemResearchers have found that people who ate foods rich in flavonoids were less likely to get upper respiratory tract infections, or colds, than those who did not.

2. Turmeric is used by many in cooking these days, and it is also present in some alternative medicines. It may improve a person’s immune response, due to the curcumin it contains.

3. Broccoli is a great source of vitamin C, and also contains potent anti-oxidants. Always an excellent choice in disease-fighting, it’s a good one to include often these uncertain days.

4. Sweet potatoes are rich in beta carotene, which gives their skin their orange color.  Beta carotene is a good source of vitamin A, which helps to make skin, eyes and other parts of the body strong and healthy.

5. Spinach, as well as other dark leafy greens contain many essential nutrients and antioxidants, such as flavanoids, carotenoids, vitamin C, vitamin E, and several important minerals. Vitamins C and E are thought to be particularly helpful to the immune system.

6. Ginger has anti-inflammatory and antioxidative properties and likely offers health benefits. More research needs to be done to confirm whether or not it can effectively prevent illness.

7. Garlic has long been an effective home remedy for colds and other illnesses. One of its components, allicin, was studied as a possible flu and cold preventative. Those who took the placebo had more than double the number of colds than the garlic takers, but research is still ongoing.

8. Green tea, with less damaging caffeine than coffee, may strengthen the immune system. Like blueberries, green tea contains flavanoids which may be warriors against viruses.

9. Sunflower seeds, inexpensive, protein and fiber rich, are also a good source of vitamin E, an antioxidant  which improves immune function. It fights free radicals, which can damage cells, keeping them from doing their protective work.

10. Almonds are another good source of vitamin E, and also contain manganese, magnesium and fiber. A quarter of a cup of almonds is a healthful snack which could well benefit the immune system. Go for the rawest ones you can find, without roasting, salt, or oils.

11. Oranges, lemons, and kiwis are good sources of vitamin C, which is good to load up on when there are virus bugs in the air. Again, scientists are still not sure exactly how it helps, but vitamin C may reduce the duration of colds and flu and improve the function of the human system. It is at its best in the whole fruit, rather than in juices or supplements.

12. Red bell pepper is also a good source of vitamin C, with less sugar content than fruit.

Enjoying these immune-supporting foods may well strengthen your immune system and improve your ability to fight off Covid-19. Still, the immune system is complex. Eating a healthful, balanced diet is just one of a few ways to support immune health.

It is also essential to be mindful of the other lifestyle factors that may affect immune system health, such as exercising, not smoking, drinking alcohol only moderately, getting adequate sleep, and minimizing stress.

Here's to  good health and peaceful hearts during this crazy, scary time. Eat well!

Jane Smith

Want to Live Longer and Better? Strength Train!

Regular physical activity promotes general good health, reduces the risk of developing many diseases, and helps you live a longer and healthier life. For many of us, “exercise” means walking, jogging, treadmill work, or other activities that get the heart  pumping. But often overlooked is the value of strength-building exercises. Once you reach your 50s and beyond, strength (or resistance) training is critical to preserving the ability to perform the most ordinary activities of daily living — and to maintain an active and independent lifestyle. Get your copy of Strength and Power Training for Older Adults Studies attest that strength training, as well as aerobic exercise, can help you manage and sometimes prevent conditions as varied as heart disease, diabetes, arthritis, and osteoporosis. It can also protect vitality, make everyday tasks more manageable, and help you maintain a healthy weight. Strength and Power Training for Older Adults answers your strength training questions and helps you develop a program that's right for you. The average 30-year-old will lose about a quarter of his or her muscle strength by age 70 and half of it by age 90. “Just doing aerobic exercise is not adequate,” says Dr. Robert Schreiber, physician-in-chief at Hebrew SeniorLife and an instructor in medicine at Harvard Medical School. “Unless you are doing strength training, you will become weaker and less functional.” What is strength training? Strength training encompasses any of the following: Free weights, such as barbells and dumbbells. Ankle cuffs and vests containing different increments of weight. Resistance (elastic) bands of varying length and tension that you flex using your arms and legs. Exercises that use your body weight to create resistance against gravity. How much do you need? A beginner’s strength-building workout takes as little as 20 minutes, and you won’t need to grunt, strain, or sweat like a cartoon bodybuilder. The key is developing a well-rounded program, performing the exercises with good form, and being consistent. You will experience noticeable gains in strength within four to eight weeks. Getting started Buying your own equipment is one option. Sets of basic introductory-weight dumbbells cost $50-$100. Health clubs offer the most equipment choices, but of course you have to pay monthly fees. Books and videos can help you learn some basic moves and start developing a routine. Many senior centers and adult education programs offer strength training classes, as well. However you start, take it slow so you don’t injure yourself. Discuss your new exercise plan with your doctor, and explain the level of workout you expect to achieve. Mild to moderate muscle soreness between workouts is normal, but back off if it persists more than a few days. For more information on the benefits of strength training, buy Strength and Power Training for Older Adults, a Special Health Report from Harvard Medical School.

Coaching Tips - Reasons to Stretch Your Chest

Reasons To Stretch Your Chest

Having a tight chest, or pectoral muscles, is a problem that is hard to avoid against the grain and "open up your chest" throughout a day when you are likely spending most of your time with your shoulders rounded forward.

Having tight pectoral muscles can lead to poor posture, pain, and a limited range of motion in the shoulder joint. None of these things do you want when you're trying to enjoy all the outdoor activities of Spring and Summer.

Start now with these simple stretches that you can do at home or work to release tight pectoral muscles and begin to gain an improved posture and more free movement in the shoulders. 

First, stand facing into a corner of walls. With your arms at about shoulder height, and your elbows at a 90 degree angle, lean in until your forearms/elbows are resting on the walls.  Then, easily adjust the intensity of this stretch simply by leaning more and more of your body weight forward towards the corner.

Concentrate on keeping your shoulder blades down and back, breathing deeply as you engage your core muscles. Hold this corner stretch for 30-45 seconds at a time. It will give  you a great break from the long chair-sitting time of your day.

Second, with a towel or resistance band, grip it with your arms just outside shoulder width. Fully  extend your arms to raise the towel straight up and overhead. Continue that movement back and behind your head as far as you can. Do this movement slowly, and only work through a comfortable range of motion allowed by your body.  Repeat 10-15 times. This will provide you a good break from chair-sitting, and will help to stretch out a tight chest and shoulders.

Both these easy exercises will enhance all your all your warm-weather activities.

                                                                                                         Corey Halford