Dear Dr. Roach: I am a 75 year old woman and she is in good health. I walk and exercise every day and watch great fitness videos. The only thing I’m not sure about is that the video instructor doesn’t believe in using weights and feels that lifting with arms, legs, etc. is enough weight for us over 50 is. However, most fitness articles say that the use of weights is essential for all ages, especially the elderly.
I’ve used 2lb and 5lb weights in the past for walking and exercising and it’s still uncomfortable.I’ve always had very strong legs but not much upper body strength. What’s your best advice? — AO
ANSWER: Weight training offers benefits that aerobic exercise alone cannot provide. Resistance training, which usually involves weights, is especially important for older women because it improves strength and balance when done properly. It also reduces the risk of falls and the strength of bones, reducing the risk of fractures in the event of a fall. A combination of cardio, stretching, and weights is ideal. Each of these offers independent benefits.
However, sometimes we don’t live in an ideal world, and exercise is better than no exercise. I don’t want you to give up completely just because you think you can’t get results without weights. Bodyweight exercises can also increase muscle strength. You don’t have to have physical weights in your hands to get the benefits of resistance exercise.
I generally advise against holding weights in your hands (or strapping them to your limbs) while walking or jogging. I have. There is also the possibility of upper extremity injury. It is recommended to separate cardio and weight training.
Dear Dr. ROACH: Three days after receiving the COVID booster, he began his 9-day course of oral prednisone (40 mg tapered down to 10 mg). The nurse practitioner who issued the booster also prescribed prednisone (for psoriasis), so I didn’t think it would be a problem, but I later read that prednisone could interfere with the booster’s effectiveness. I checked with my doctor, and he said that prednisone was started 3 days after the booster, so it “probably works.” Do you agree? I am concerned because her husband is at very high risk of serious complications from COVID. –GC
Answer: I agree with your doctor that the booster dose of the vaccine probably worked.
Most experts say taking prednisone above 20 mg daily for more than 2 weeks is enough to reduce the effectiveness of the booster, but 3 days of vaccination is recommended before starting prednisone. I think I was. Even at very high doses, it is very likely that the vaccine was effective for a very long time.
Hopefully your husband has had four doses of the COVID vaccine. he’s been considering Evusheld (a combination of anti-COVID antibodies) for about six months.
Dr. Roach regrets not being able to respond to individual letters, but incorporates them into his columns whenever possible. Readers can email questions ToYourGoodHealth@med.cornell.edu Or mail to 628 Virginia Dr., Orlando, FL 32803.
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