A long-term physical activity training program increases strength and flexibility, and improves balance in older adults

Abstract

Purpose: Physical activity training programs in older adults have recognized health benefits. Evidence suggests that training should include a combination of progressive resistance, balance, and functional training. Our aim was to assess the effects of a simple physical activity program working on strength, flexibility, cardiovascular fitness, and balance in older adults, as well as the effects of a detraining period, at various different ages. Methods: This was longitudinal prospective study, including a convenience sample of 227 independent older adults (54 men, 173 women) who completed a simple 9-month training program and 3-month detraining follow-up. The subjects were categorized into two age groups (65-74 [n = 180], and >74 years [n = 47]). At the beginning of the study (baseline), the end of the training period, and 3 months later (postdetraining), body mass index, body fat percentage, triceps skinfold thickness, hand grip strength, lower limb and trunk flexibility, resting heart rate, heart rate after exercise, and balance were measured, while VO 2 max was estimated using the Rockport fitness test and/or measured directly. Results: Significant improvements in strength (p < .0001), flexibility (p < .0001), heart rate after exercise (p < .0001), and balance (p < .0001) were observed at the end of the training program. Flexibility and balance (p < .0001) improvements were maintained at the end of the detraining. Conclusion: A simple long-term physical activity training program increases strength in both sexes, improves flexibility in women, and improves balance in older adults. The results also indicate the importance of beginning early in old age and maintaining long-term training.

The role of “non-traditional” physical activities in improving balance in older adults: A review

“…Seco et al [49] aimed to assess the effects of a simple physical activity programme working on strength, flexibility, cardiovascular fitness and balance in older adults, together with observing the effects of a detraining period. Results demonstrated significant improvements in strength, flexibility, heart rate after exercise and balance at the end of the training programme, together with flexibility and balance improvements being maintained at the end of detraining (3 months later).…”

Handgrip and functional mobility in elderly with different levels of physical activity

“…It is also known that the decrease in functional mobility is related to DLA and the predisposition to falls 7 . On the other hand, the practice of physical exercises on a regular basis by the elderly have been targeted by the World Health Organization (WHO) 8 , and it may play an important role in reducing the losses inherent to aging 9 . There is strong evidence of the positive effects of exercise training on physical fitness, functional mobility, DLA performance and quality of life 10,11 .…”

Effects of a Supervised versus an Unsupervised Combined Balance and Strength Training Program on Balance and Muscle Power in Healthy Older Adults: A Randomized Controlled Trial

“…Especially older people may be prone to longer periods of training cessation because of their high susceptibility to diseases, injuries, or personal factors like family commitments or even extended travels. However, there are only a few studies available which examined detraining effects following BST and reported contradictory findings [e.g., [14,15,16]].…”