Effect of moderate-intensity exercise bouts lasting <10 minutes on body composition in sedentary Kenyan adults aged ≥50 years

Abstract

BackgroundSedentary lifestyles and related morbidities are rising among adults despite existing exercise recommendations. Appealing exercise regimes yielding similar/better body composition should be sought.ObjectiveWe investigated the effect of moderate-intensity exercise bouts of <10 min on body composition in previously sedentary adults.MethodsThis unblinded study enrolled 53 healthy sedentary volunteers aged ≥50 years, randomised into one of two gender-balanced exercise interventions: (1) male and (2) female short-duration bouts (MS, n=14; FS, n = 13), and (3) male and (4) female long-duration bouts (ML, n=13; FL, n=13). Short-duration bouts entailed 5–10 min of jogging thrice daily; long-duration bouts, 30–60 min 3–5 days weekly. Body composition was determined at recruitment and 8-weekly thereafter, for 24 weeks.ResultsAt baseline, 14.3% of MS, 38.5% of ML, 92.3% of FS and 69.2% of FL were obese, dropping to 7.1%, 15.4%, 61.5% and 30.8%, respectively. For waist:height ratio, 64.3 % of MS, 76.9% of ML, 100% of FS and 84.6.3% of FL had ratios >0.5, dropping to 42.9%, 30.8%, 92.9% and 26.2%, respectively. While baseline MS and ML waist:hip ratio (WHR) ≥0.9 were 64.3% and 69.2%, respectively, they correspondingly dropped to 23.1% and 21.4%. The FS and FL with WHR ≥0.85 dropped from 46.2% to 15.4% and from 30.8% to 7.7%, respectively. Body composition variables improved for both sexes (all p <0.05) and mean change between exercise regimes was comparable for both sexes.ConclusionIn equal cumulative times, moderate-intensity exercise bouts lasting <10 min are comparable with current 30–60 min bouts in body composition modification for adults of ≥50 years.

Effect of short moderate intensity exercise bouts on cardiovascular function and maximal oxygen consumption in sedentary older adults

“…Opinions differ on the benefits of short exercise bouts,11–17 and a different approach in regime, population or setting that addresses the lack of PA/exercise could be useful. In a previous study involving the same population as in this study, we found that shorter exercise sessions are beneficial in improving cardiometabolic markers and body composition 18 19. However, the few studies that have tested the effect of supervised exercise bouts on cardiac performance among the elderly have shown conflicting results 20–22.…”

Effect of fixed 7.5 minutes’ moderate intensity exercise bouts on body composition and blood pressure among sedentary adults with prehypertension in Western-Kenya

“…The mechanisms in body composition and cardiovascular measurements change following an F-7.5m-MIE is somewhat same as that in the longer regime. Previous studies from our set up and elsewhere have shown that shorter prescribed bouts could actually yield better outcomes on body composition and cardiovascular measures [30,31,39,47], which differences, although apparent but minimal in the current work, could not be pursued further for direction because our design could not support testing for superiority.…”

“…It is likely that the 12 weeks follow-up period could not allow clear and appreciable changes as weight reduction which affects BMI has been shown to be slower than other anthropometric measurements such as waist circumference change that affects WHR and WHtR, explaining the differences observed in these measures [42]. We previously observed positive changes in body composition from the same setting on healthy-sedentary individuals by use of comparable exercise regimes [31]. Elsewhere, similar follow-up periods for accumulated shorter bouts of exercise have yielded favourable body compositions [43,44], although they were not specific for individuals with prehypertension.…”

“…The search for a feasible way to prevent transition of prehypertension to hypertension therefore is necessary. We recently found that moderate-intensity exercise regimes involving bouts of <10 minutes but whose cumulative weekly time equals current World Health Organization (WHO) recommendations of 150 minutes has higher appeal and, yet, confer appreciable health benefits on sedentary normotensive individuals aged �50 years [30][31][32]. Existing guidelines of moderate intensity exercise for adults have traditionally been achieved by performing 30-60 minute bouts of exercise for 3-5 days weekly, and, for hypertension, there is advocacy to do this daily [27,32,33].…”

“…Existing guidelines of moderate intensity exercise for adults have traditionally been achieved by performing 30-60 minute bouts of exercise for 3-5 days weekly, and, for hypertension, there is advocacy to do this daily [27,32,33]. Despite our recent findings on beneficial health outcomes of shorter bouts, [30,31], it is unclear if these benefits would translate similarly for sedentary individuals with prehypertension. Longer regimes of �30 minutes in 3-5 days weekly as currently recommended are beneficial but lack appeal [27,34].…”