Effect of short and long moderate-intensity exercises in modifying cardiometabolic markers in sedentary Kenyans aged 50 years and above

Abstract

ObjectivesWe compared effects of shorter moderate-intensity exercise time (<10 min bouts) on cardiometabolic parameters with the current recommendations among elderly adults.MethodsFifty-three sedentary individuals aged ≥50 years were divided into exercise groups1: male and2 female short-duration bouts (MS and FS, respectively), and3 male and4 female long-duration bouts (ML and FL, respectively). Short-duration bouts consisted three 5–10 min moderate-intensity jogging sessions daily, and long-duration bouts consisted 30–60 min sessions 3–5 days weekly. Cumulative exercise times were equivalent. Physical activity (PA) was measured by log and activity monitors. Fasting venous blood at baseline and 8 weekly intervals was used for blood chemistry.ResultsAfter 24 weeks, MS and FS with total cholesterol (TC) of >5.2 mmol/L and >5.3 mmol/L decreased from 22.2% to 14.8% and from 30.9% to 11.5%, respectively. For ML, this decreased from 25.9% to 3.7%, while FL had 0% change. In MS and ML, TC/high-density lipoproteins (HDLs) of >5.0 mmol/L dropped from 22.2% to 7.4% and from 22.2% to 15.4%, respectively. In FS and FL, TC/HDL of >4.5 mmol/L declined from 19.2% to 7.7% and from 19.2% to 3.8%, respectively. MS and ML with fasting blood glucose of ≥5.5 mmol/L declined from 40.7% to 11.1% and from 33.3% to 3.7%, respectively. Similarly, it declined from 46.2% to 0% and 42.3% to 11.5% for FS and FL, respectively. There were no differences in the changes between regimes throughout the study.ConclusionBouts lasting <10 min per session are as good as those lasting;≥30 min in improving cardiometabolic profiles of sedentary adults aged ≥50 years.

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

“…Among the males from the two interventional groups, adherence rates were similar while females on shorter bouts of exercise had a 5-percentage-points higher adherence compared to those in the longer bouts' group. Previous work on similar exercise regimes from the same setting have equally shown higher adherence in both males and females performing shorter bouts in an older population, suggesting that such regimes may be more appealing [30]. The current study equally suggests that across all adult ages, adoption of shorter exercise bouts may improve exercise adherence since individuals maintaining their exercise prescriptions matched those performing the WHO standard exercise regimes.…”

“…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].…”

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 posture correction and moderate-intensity exercises on respiratory system in teenagers

“…Mostly spinal postural defects can prevent respiratory function. [11,12] Flexicurve using flexi ruler is the reliable method to assess spine postural defects. Cervical lordosis index, kyphosis index and lumbar index is used to measure defects at cervical, thorasic and lumbar spine respectively.…”