b'Grab each armchair for balance and stability, he says. Then just step a little forward. [You] dont even have to do a full lunge yet.A chair behind you can serve as a safety backup if your legs get tired, he added, preventing a fall.Snell calls it progressive resistance exercisebuilding strength little by little, using only what your body can handle safely.Its not about getting ripped, he says. Its about progressand making your day-to-day life easier.a couple months, and the man returned, thrilled.He said, Ken, I can do it!Snell recalls.WHEN STRENGTH TRAINING BECOMES PERSONALNancyGeorgesofLakeland,a74-year-oldworldrecord-holderintheRoan Cadavona,Ritu Aparajita,Milcah Grace S. Caculitan,Kollagunta Chandrasekhar, APRN, FNP-C MD, RPVI APRN, FNP-C MD, FACCdeadlift, says lower-body strength matters more with age than many peo- Nurse Practitioner Vascular Surgeon Nurse Practitioner Cardiologistple realize.You need strong legs when you get older, right? she says.That idea became more real for her around Thanksgiving when she slippedK.S. Chandrasekhar , MD, FCCand fell in her kitchen. established his clinic over 20 years ago. He is well known The first thing I thought of wasI didnt break anything, right?Georgesin the community and trusted for his accurate diagnosis and says. compassionate care. Board certied in Cardiovascular Disease and Internal MedicineShe was thankful she got up on her own and didnt break a bone. Around Executive Director the Heart Function Clinic, Low Risk Chest Pain Center andthe same time, she says, a retired friend had a similar fall but suffered a the Cardiac Rehabilitation Program for BayCare Winter Haven HospitalStaff for BayCare Winter Haven Hospitalsevere femur fracture.Staff for Lake Wales Medical CenterI was like, Oh my God, that could have been me,Georges says.Clinical Associate Professor, FSU College of MedicineGeorges believes weight training helped her in that moment.I think the weight training saved me, she says. It gives you better balance. Ritu Aparajita , MD, RPVIBALANCE: A SKILL YOU CAN TRAINA Vascular and Endovascular Surgeon who earned her MBBS at University of Delhi, Georges says balance is built into strength training, especially when work- India. She then completed a research fellowship at Columbia University Medical Center and a residency in general surgery at Staten Island University Hospital in New ing with free weights. York, she completed her fellowship training in Vascular Surgery at Newark Beth Israel When you work with free weightsyouve got to have balance, she says. Medical Center and St. Barnabas Medical Center in New Jersey. Shes co-authored more than two dozen journal articles. She was recently nominated for the American She prefers free weights because the body has to stabilize, not just moveMedical Association Inspiration Award that recognizes physicians who have through a fixed path. contributed to the achievements of women in the medical profession.Machines help you with form and doing it correctly, she says, but the free weightsits more of a whole-body exercise. Roan Cadavona , APRN, FNP-CSnell agrees that strength and balance are connected, and he encourages seniors to work at a pace that feels safe for them. brings a high level of education and experience in Cardiac Catheterization, Electrophysiology and working in the Cardiovascular Progressive Care unit. He serves CORE STRENGTH WITHOUT GETTING ON THE FLOOR a vital role in providing patients with optimal cardiovascular care through counselling Snell says seniors can also build core strength without complicated rou- and screening, as well as disease prevention and management strategies. Board certied Family Nurse Practitionertines.Member of Staff for BayCare Winter Haven HospitalOne option many people never consider is doing ab work in bed.All you do is cross your arms across your chest and you just do a crunch, he says. Milcah Grace S. Caculitan , APRN, FNP-CHe also mentions isometric core work, where the muscle contracts with- Upon receiving her Master of Science in Nursing from the University of South Florida, out moving. Milcah worked as a Nurse Practitioner at a Neurology Clinic for 10 years.Prior to that she spent 8 years as a Charge Nurse in the Medical Surgical Unit at Lake Wales You can just lie in bed and tighten your abs up and hold it for so manyMedical Center. These experiences have enhanced her perspective on providing seconds and then release, he adds. exceptional care. She prides herself in taking the extra time to listen and educate patients while promoting participation in their cardiac health. Milcah believes in the importance KEEP IT CONSISTENT of the patient-provider relationship and is committed to providing high-quality, patient-centered care.Both Snell and Georges return to the same idea that consistency beatsNursing School: Laguna College. San Pablo City, Philippinesintensity.Bachelor of Science in Nursing: Laguna College, San Pablo City, PhilippinesSnell says seniors who feel intimidated should focus on what is feasible Master of Science in Nursing: University of South Florida,Tampa, FL Board Certification:Family Nurse Practitionerand repeatable.Hospital Affiliations BayCare Winter Haven HospitalStrength doesnt have to start in a gym. It can start in your living room with a steady hand on a chair back and a few minutes of effort.As Georges puts it, Were never too old to start this.For seniors, the safest plan is often the simplest. Build strength now, so your body is ready for the moments you cant predict. HNcentralfloridahealthnews.com CFHN | 15'