Training and retention effects of paced and music-synchronised walking exercises on pre-older females: an interventional study

Abstract

Background Physical activity at pre-older ages (55–64 years) can greatly affect one’s physical fitness, health, physical-activity behaviour, and quality of life at older ages. The objective of this study was to conduct a 24-week walking-exercise programme among sedentary pre-older females and investigate the influence of different walking cadences on cardiorespiratory fitness and associated biomarkers. Methods A total of 78 pre-older sedentary female participants were recruited and randomly assigned to normal (n = 36), paced (n = 15), music-synchronised (n = 15) walking, and no-exercise control (n = 12) groups, respectively. The normal, paced, and music-synchronised walking groups walked at a cadence of 120 steps/min, 125 steps/min, and 120–128 steps/min, respectively, under supervised conditions. Anthropometric characteristics, step length, nutrient intake, blood pressure and composition, and cardiorespiratory fitness were measured at baseline, the 12th week of the programme, the 24th week of the programme (completion), and after a 12-week retention period, which began immediately upon completion of the programme and did not feature any supervised exercises. Results All walking conditions improved high-density lipoprotein cholesterol (HDL-C), low-density lipoprotein cholesterol, step length, maximum oxygen consumption (VO2max), and oxidative capacity at anaerobic threshold (all P < 0.001); however, after the 12-week retention period only the training effects of HDL-C (P < 0.05) and VO2max (P < 0.05) remained robust. Additionally, music-synchronised walking was found to reduce the fat ratio (P = 0.031), while paced walking was found to reduce body mass (P = 0.049). Conclusions The significant pre–post changes in health-related outcomes across the 24-week walking intervention, including improved blood composition, longer step length, and better cardiorespiratory capacity, show that this intervention is promising for improving health and fitness. When, during the retention period, the participants resumed their usual lifestyles without supervised exercise, most physiological biomarkers deteriorated. Thus, for sedentary middle-aged females, persistent behavioural change is necessary to retain the health benefits of physical exercise.

Effects of brisk walking with or without music on body composition, standing balance, cardiovascular parameters, and salivary biomarkers in older women

“…The possible explanation may be due to fast music tempo that is synchronized with walking, which changes metabolic responses by encouraging walking faster or with a longer step length and delaying the perception of exertion. Similarly, a previous study showed that 12 weeks of walking synchronized with fast music tempo varied between 120–128 bpm, which is nearly within the music beats range of 109–132 bpm in our study, can reduce fat ratio in pre-older women ( Wang et al, 2022 ). Moreover, the hypothalamic-pituitary-adrenal axis, particularly cortisol, has been shown to be involved in metabolic changes in response to exercise with music through its proposed mechanism of enhancing glucose and free fatty acid utilization ( Ballmann et al, 2021 ).…”

“…In this study, variables related to body composition, standing balance, cardiovascular status, salivary flow rate, salivary pH, and salivary biomarkers were assessed. As mentioned earlier, a reduction in body fat ratio after 12 weeks was observed in walking training with music in pre-older sedentary females compared with walking training without music (Wang et al, 2022). We assessed body composition, including measurements of fat mass, fat-free mass, skeletal muscle mass, and total body water, to compare these changes in older women.…”

“…Furthermore, a fast music tempo can increase cardiac output and oxygen consumption while regulating metabolic and hormonal responses, including cortisol bioavailability and lactate clearance during exercise. Recently, walking synchronized with music tempo has shown additional effects on health-related outcomes, such as the reduction in body fat ratio after 12 weeks of walking training, in pre-older sedentary females compared to walking without music ( Wang et al, 2022 ). Moreover, brisk walking with music has a beneficial effect on sleep quality in older adults with insomnia ( Huang et al, 2016 ).…”

Modified lumbo-pelvic exercise to alleviate mild stress urinary incontinence in middle-aged females

“…Incorporating rhythmic/music features into movements/training can contribute to better motivational qualities and training outcomes 23 , as previously demonstrated in running 24 , 25 , rowing 26 , 27 , cycling 28 and walking 29 – 31 . In addition, exercises with music have been shown to reduce perceived exertion of exercise intensity 32 , improve pleasure 28 , 32 , regulate breathing rhythm 30 , and prolong the health benefits of exercise 33 . Similarly, the pelvic floor muscle training that guided by music was shown to achieve faster rehabilitation than the traditional pelvic floor muscle training without music components 8 .…”