“Have you been doing your exercises?” I wonder if you’ve been asked that question before. Perhaps it was posed to you by a health professional, it may have been posed to you by an inquisitive family member or it may be a question that you’ve posed to yourself?

In my role as a physio, I spend a lot of my week doing exercise with clients. Some sessions are focused on strength, some sessions are more targeted towards aerobic fitness, and other times we work on balance, range of motion or any number of other important metrics of physical health. I have clients whose sessions are completed sitting down in a chair and clients who walk for kilometres. I have clients who do hours of exercise every day, and clients who find it hard to get motivated. But in those wonderfully diverse experiences, one consistent theme is the focus and promotion of resistance training.

The role of resistance training in maintaining good physical and psychological health has long been testified to. And so, my goal in this article is not to tread over old ground or to walk a well-worn path - though we all need to walk it from time to time. I want this article to present the same message but from a different angle. I want to get practical. I want to give you three thoughts that I try to prioritise when implementing resistance training with clients:

The human body has potential.
Focus on strength and power.
The positive feedback loop.

Let’s dive in!

The Human Body Has Potential.

The human body has so much potential. Whether you’re 50 or 90. Whether you meet the step goals on your apple watch everyday or have never done a day of exercise in your life. You have potential. Research shows demonstrable improvements in quality of life, depression and muscle strength through the performance of resistance exercises. It shows improvement in functional activities like climbing stairs, getting out of a chair, getting dressed and catching the bus. It shows improvements in physical and psychological well-being. It shows improvements in pain.

Loss of muscle mass is a gradual process that, on average, begins after age 30 and accelerates after age 60 (Chang et al., 2019). We call this sarcopenia. This diagram shows the negative pathways that can result from sarcopenia and a loss of muscle mass (Hunter et al., 2004).

Fig 1. The negative pathways that can result from sarcopenia (Hunter et al., 2004).

But what we observe when looking at studies done on resistance training is an ability for the body to make improvements right up until our latter years. In numerous 8 week studies, significant increases in strength of participants’ lower limb muscles was observed (Krist et al., 2013), (Fiatarone et al., 1990). Similarly, in a study of women aged between 60-75, 3 groups performed resistance exercises for 12 weeks (Farinatti et al., 2013). One group trained 1x/week, the second group, 2x/week and the third group 3x/week. All groups showed improvements in strength at the end of their training.

So the first thought I try and prioritise is that the human body has potential - and resistance training helps to reach it.

Focus on Strength and Power.

The benefits of resistance training on daily life are numerous. From improved performance and athletic ability, to broader social connectivity and accessibility to the community.

The heart foundation recommends performing strengthening exercises at least 2x/week. Even low dose training, as simple as one resistance training session per week, can be seen to garner physical and psychological benefits. Every situation is unique and every context requires nuance but the NSW Government has a website which highlights Progressive Resistance Training for frailty. Their recommendation is:

2-3 sets.
8-10 repetitions.
1-2 exercises per major muscle group.
2-3x/week.

However, when preparing resistance training plans and selecting exercises, I like to include both strength and power based techniques. The strength aspect of that equation is more common and so I want to briefly examine what we will refer to as “speed-power” (Sayers et al., 2012). Let me explain.

For most daily activities, we require a certain amount of strength to perform them adequately - if I want to be able to stand up from a chair, I require a certain amount of strength in my quadricep and gluteal muscles to complete the task. However, we also require what has been called “speed-power.” That is, the ability to perform a task with both strength and speed (Sayers et al., 2012). It’s the difference between someone tripping and falling. In order to prevent oneself from falling to the floor after losing balance, not only do we require the strength in our legs to halt our body’s momentum but also the speed to move a body part into a position from which it can halt that momentum. This crucial element of speed-power is vital, and in combination with strength, can amplify the benefits of resistance training..

Practically speaking, in order to train in a way to help build our speed power we must perform movements in a quicker manner. And so when you’re setting up an exercise, think about doing the contraction phase of the movement quickly, performing the movement powerfully. In time, our goal is to have muscles that are not just strong but have the ability to help our body perform quick, powerful movements as well.

The Positive Feedback Loop.

The third thought I try and priortise is an idea you may have heard of before - that exercise in and of itself is self-reinforcing. When we achieve our goals, when we see our progress and more than this, when we experience the satisfaction of simply having completed our daily exercises, this begins a cycle. A positive cycle which leads to continued exercising. This is a position we aim to get our clients to reach. A position of self-management where exercise drives further exercise, and goal-accomplishing leads to further goal-setting, and even more goal-accomplishing. In my work, we believe in setting SMART goals. To summarise very briefly, we try to set goals that are:

Specific: aim to make your goals narrow and clear.
Measurable: decide what evidence will show that you are making improvement.
Achievable: make your goals realistically attainable.
Relevant: ensure your goals are consistent with your long-term outlook.
Time Bound: set a time-period to aim for reaching your goals.

Well, there it is. 3 thoughts that I try to prioritise when implementing resistance training with clients. I hope that this article proves helpful to you in some small way - whether informatively or perhaps even motivationally. I simply want it to act as an encouragement to persist. To keep persevering with your resistance training. To keep setting goals and working towards them.

If you would like to discuss this in a more 1-1 manner. Please feel free to give Vivir Healthcare a call on 1300 184 847. To make a referral to see our Physiotherapists, click here. Until then, keep persisting!

Reference List

Chang, S. F., & Lin, P. L. (2016). Systematic Literature Review and Meta-Analysis of the Association of Sarcopenia With Mortality. Worldviews on evidence-based nursing, 13(2), 153–162.

Cruz-Jentoft, A. J., Bahat, G., Bauer, J., Boirie, Y., Bruyère, O., Cederholm, T., Cooper, C., Landi, F., Rolland, Y., Sayer, A. A., Schneider, S. M., Sieber, C. C., Topinkova, E., Vandewoude, M., Visser, M., Zamboni, M., & Writing Group for the European Working Group on Sarcopenia in Older People 2 (EWGSOP2), and the Extended Group for EWGSOP2 (2019). Sarcopenia: revised European consensus on definition and diagnosis. Age and ageing, 48(1), 16–31.

Farinatti, P. T., Geraldes, A. A., Bottaro, M. F., Lima, M. V., Albuquerque, R. B., & Fleck, S. J. (2013). Effects of different resistance training frequencies on the muscle strength and functional performance of active women older than 60 years. Journal of strength and conditioning research, 27(8), 2225–2234.

Fiatarone, M. A., Marks, E. C., Ryan, N. D., Meredith, C. N., Lipsitz, L. A., & Evans, W. J. (1990). High-intensity strength training in nonagenarians. Effects on skeletal muscle. JAMA, 263(22), 3029–3034.

Fragala, M. S., Cadore, E. L., Dorgo, S., Izquierdo, M., Kraemer, W. J., Peterson, M. D., & Ryan, E. D. (2019). Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. Journal of strength and conditioning research, 33(8), 2019–2052.

Hunter, G. R., McCarthy, J. P., & Bamman, M. M. (2004). Effects of resistance training on older adults. Sports medicine (Auckland, N.Z.), 34(5), 329–348.

Khodadad Kashi, S., Mirzazadeh, Z. S., & Saatchian, V. (2023). A Systematic Review and Meta-Analysis of Resistance Training on Quality of Life, Depression, Muscle Strength, and Functional Exercise Capacity in Older Adults Aged 60 Years or More. Biological research for nursing, 25(1), 88–106.

Kamiya, M., Ihira, H., Taniguchi, Y., Matsumoto, D., Ishigaki, T., Okamae, A., Ogawa, T., Misu, S., Miyashita, T., Ohnuma, T., Chibana, T., Morikawa, N., Ikezoe, T., & Makizako, H. (2023). Low-intensity resistance training to improve knee extension strength in community-dwelling older adults: Systematic review and meta-analysis of randomized controlled studies. Experimental gerontology, 172, 112041.

Krist, L., Dimeo, F., & Keil, T. (2013). Can progressive resistance training twice a week improve mobility, muscle strength, and quality of life in very elderly nursing-home residents with impaired mobility? A pilot study. Clinical interventions in aging, 8, 443–448.

Rodrigues, F., Domingos, C., Monteiro, D., & Morouço, P. (2022). A Review on Aging, Sarcopenia, Falls, and Resistance Training in Community-Dwelling Older Adults. International journal of environmental research and public health, 19(2), 874.

Sayers, S. P., & Gibson, K. (2012). Effects of high-speed power training on muscle performance and braking speed in older adults. Journal of aging research, 2012, 426278.

Turner, M. N., Hernandez, D. O., Cade, W., Emerson, C. P., Reynolds, J. M., & Best, T. M. (2020). The Role of Resistance Training Dosing on Pain and Physical Function in Individuals With Knee Osteoarthritis: A Systematic Review. Sports health, 12(2), 200–206.

Valenzuela, P. L., Saco-Ledo, G., Morales, J. S., Gallardo-Gómez, D., Morales-Palomo, F., López-Ortiz, S., Rivas-Baeza, B., Castillo-García, A., Jiménez-Pavón, D., Santos-Lozano, A., Del Pozo Cruz, B., & Lucia, A. (2023). Effects of physical exercise on physical function in older adults in residential care: a systematic review and network meta-analysis of randomised controlled trials. The lancet. Healthy longevity, 4(6), e247–e256.

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How Vivir Healthcare’s Dietitians can support your facility achieve aged care quality indicator milestones.

By Vivir Healthcare • October 13, 2024

In the aged care sector, allied healthcare professionals play a crucial role in helping facilities and providers meet their 11 quality indicator goals. Among these experts are Dietitians, whose specialised knowledge in food and nutrition can have a positive impact to the health and well-being of care recipients. At Vivir Healthcare, we recognise the importance of nutritional care where our Dietitians are dedicated to supporting aged care facilities and providers around Australia in delivering exceptional care to older adults, helping to improve health outcomes and overall quality of life. In this blog, we will explore the 11 aged care quality indicators and discuss how our Vivir Healthcare Dietitians can support all care recipients while enhancing your facility’s and service's overall performance. Aged care Quality Indicator 1: Pressure Injuries Dietitians are well placed in the prevention and nutritional management of pressure injuries by supporting and maintaining skin integrity. Pressure injuries are common in residential aged care, particularly for residents who are bed or chair bound and non-ambulant. Entirely preventable and combined with regular repositioning, pressure injuries can be prevented with optimum nutrition. Dietitians will focus on ensuring residents receive adequate protein, energy, micro nutrients such as vitamin C, E and minerals zinc and iron. These nutrients are equally important in the management of established pressure injuries. Dietitians can assist residents to increase their protein and energy intake through small dietary changes to support wound healing. Dietitians are also well placed to prescribe wound-specific supplementation. Some residents are more susceptible to pressure injuries and impaired wound healing if they have co-morbidities such as diabetes and/or chronic kidney disease. It’s important that a Dietitian is involved especially when co-morbidities are present as impaired renal function can worsen with high protein intake. A comprehensive nutrition assessment will ensure that appropriate recommendations are made for the individuals unique situation. Aged care Quality Indicator 2: Physical Restraint For residents that live with dementia and experience behavioural challenges because of the disease, at times physical restraint is used to protect themselves and others from potential harm. Residents who have poor nutrition and poor oral intake, may experience an increased rate of progression of cognitive impairment. Dietitians can assist staff and family to ensure residents nutrition requirements are met and work around challenging behaviours with food and mealtimes. Having a Dietitian involved in the care of residents with dementia may help to slow the progression of the illness and may reduce the likelihood of the need for physical restraint. Aged care Quality Indicator 3: Unplanned Weight Loss The main referral received in aged care for dietitians is for unintentional weight loss and malnutrition. Dietitians are at the forefront in prevention and management of weight loss. It is estimated that approximately 60% of residents in residential aged care are either at risk of malnutrition or are malnourished. Unplanned weight loss is a key indicator and risk factor for malnutrition. Unplanned weight loss can occur for multiple reasons in people residing in aged care homes and in the community including; complex medical conditions, hospitalisations and poor appetite to name a few. Dietitians assist to prevent and manage unplanned weight loss and malnutrition by prescribing high energy high protein diets, food-first approaches e.g. food fortification and if necessary, oral nutrition supplements. Dietitians also assist to educate and support care and kitchen staff to optimise residents' diets in the kitchen and/or at the table. Aged care Quality Indicator 4: Falls and Major Injury Most falls and major injuries, while common, are entirely preventable in aged care and in the community. Working alongside allied health professional, for example Physiotherapists , Osteopaths and Occupational Therapists , Dietitians make nutritional recommendations to compliment physical activity to promote optimal muscle mass to support strength and conditioning of skeletal muscle. Adequate nutrition, focusing on adequate protein and energy intake, through dietetic intervention combined with physical exercise can reduce the likelihood of falls and therefore subsequent major injuries such as fractures Aged care Quality Indicator 5: Medication Management Many residents in residential aged care often require nutritional supplementation as the ageing process requires increased nutrition requirements for particular nutrients. Dietitians can support and optimise nutrition intake through food first approaches which may help to reduce the reliance of expensive supplements or medications, decreasing the risk of polypharmacy. Aged care Quality Indicator 6: Activities of Daily Living Dietitians are well placed to support residents and clients with their day-to-day activities. Supporting optimal health to maintain independence for as long as possible. With respect to food and eating, Dietitians can make personalised recommendations to clients and residents around nutritious choices when food shopping, cooking methods and mealtime support. Aged care Quality Indicator 7: Incontinence care A common issue in residential aged care and in home care clients, incontinence can be debilitating and socially isolating. In some cases, Dietitians may be able to relieve the symptoms of incontinence especially if there are dietary triggers, lack of fibre or intolerances. For those that experience incontinence, there are increased fluid losses that require replacement. Dietitians can provide guidance on appropriate fluid intake to ensure adequate hydration. Aged care Quality Indicator 8: Hospitalisation As outlined above with respect to falls and major injury prevention and therefore subsequent hospitalisation, Dietitians also play an integral role in supporting residents and clients upon return home from hospital. In most cases, weight loss is an undesirable consequence of a hospital admission. Residents and/or clients that are hospitalised and are undernourished are at an increased risk of infection, wounds, increased length of stay and increased risk of death. Dietitians can help to correct and stabilise unplanned weight loss and hospital acquired malnutrition and wounds with targeted nutrition support through individualised nutrition assessments. Discharge plans often recommend dietetic input upon return home for those residents and/or clients identified with weight loss and or malnutrition during their hospitalisation. Aged care Quality Indicator 9: Workforce Dietitians make up the important network of allied health professionals that are underutilised in aged care. As outlined above, Dietitians can provide support and value addressing each quality indicator to support positive health outcomes for residents and clients. Dietitians support multiple staff across the aged care setting to enable them to build the capacity of their clients and residents. Vivir Healthcare boasts an experienced, passionate team of Dietitians across Australia, ready and eager to play a role in the care of elderly Australians. Aged care Quality Indicator 10: Consumer Experience Food is an important source of enjoyment for residents and consumers in their day to day lives. Dietitians are uniquely placed to bridge communication between staff, residents and clients to improve the overall dining and mealtime experience. Vivir Healthcare Dietitians regularly complete mealtime assessments and menu reviews in aged care to ensure compliance, enjoyment and nutritional adequacy. Food and eating is an integral part of life and it is up to everyone to enable the consumer experience and choice to be at the centre of their care. Aged care Quality Indicator 11: Quality of Life. As above, it has been addressed how Dietitians can enhance the consumer experience, particularly when it comes to food and mealtimes. Inevitably, there are times when nutrition focuses shift away from corrective and intensive interventions as illustrated under the above quality indicators to individualised, scalable recommendations to preserve and optimise quality of life. Dietitians are often called upon for weight loss the context of progression toward end-of-life care. Some residents and clients may require a palliative approach if they are living with a life limiting illness. Dietitians can ensure that foods and fluids provided align with the residents or client preferences going through this life stage. As with wound care and wound prevention, adequate nutrition is integral to supporting skin integrity to prevent the development of new pressure injuries or sores. Dietitians will make recommendations accordingly and apply dietary strategies to prevent further skin deterioration and improve overall quality of life.

Falls Prevention Support and Management: When to Seek Physiotherapy and Occupational Therapy Help

By Vivir Healthcare • September 22, 2024

In Australia’s ageing population, falls prevention for elderly people cannot be overlooked. According to the most current 2023 Australian Government statistics, falls contribute to 43% of injuries leading to hospitalisation, making falls the top cause of injury related hospitalisations in Australia, with people aged 65 years and over being the most affected. As the impact of a fall can lead to loss of independence, confidence and impact overall well-being, understanding the role that Physiotherapists and Occupational Therapists play in supporting people implement fall prevention strategies to prevent future fall incidents, and engaging in their expertise, can help improve the quality of life for you or your elderly loved one.

A nurse is helping an older woman lift a dumbbell.

How Vivir Healthcare helps Residential Aged Care Facilities improve their Aged Care Quality Indicators

By Vivir Healthcare • September 3, 2024

With the introduction of the Aged Care Quality Indicators in 2019, our Vivir Healthcare Physiotherapists, Occupational Therapists, Speech Pathologists, and Dietitians are committed to working with our Residential Aged Care Facility Clients based all over Australia, and the older people they care for continuously improve their quality of service.

Persist with Resistance - The importance of Resistance Training