REPs UK REPS NZ

How exercise Benefits Older Seniors

by Ryan Halvorson on Dec 12, 2013

Making News

New research from the University of Navarra in Spain shows that exercise can have a significant positive impact on older seniors.

Scientists recruited 24 adults aged 91–96 and divided them into a nonexercise control group and a “multicomponent” exercise group. The primary focus was to learn how exercise would impact “muscle power output, muscle mass, and muscle tissue attenuation; the risk of falls; and functional outcomes in frail nonagenarians.”

At baseline, subjects completed several tests to measure their strength, power, balance and gait. Sit-to-stand ability and injury rates were observed, as were lower-extremity muscle mass and muscle fat infiltration.

The exercise group met twice weekly for 12 weeks. Training sessions consisted of “muscle power training”— participants performed 8–10 repetitions at 40%–60% of 1-repetition maximum—along with balance and gait retraining.

By the end of the study, the exercise group participants had improved on all counts.

“The intervention group showed significantly improved [time-up-and-go] with single and dual tasks, rise from a chair and balance performance, and a reduced incidence of falls,” the authors explained. “In addition, the intervention group showed enhanced muscle power and strength. Moreover, there were significant increases in the total and high-density muscle crosssectional area in the intervention group.”

The authors concluded that strength, power, balance and gait training should be recommended to older seniors as a means of improving health and reducing injury risk. The study was published in Age (2013; doi: 10.1007/s11357- 013-9586-z).

IDEA Fitness Journal, Volume 11, Issue 1

© 2014 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

About the Author

Ryan Halvorson

Ryan Halvorson IDEA Author/Presenter

Ryan Halvorson is the chief content officer for Fit Scribe Media (www.fitscribemedia.com); contributing editor for IDEA Health & Fitness Association; director of group training at Bird Rock Fit in La ...

0 Comments

Trending Articles

How to Teach HIIT to Everyone

High-intensity interval training has been riding a wave of popularity, and it seems everyone wants to give it a try. However, intense interval training is nothing new. Group fitness instructors have b...

20 IDEA World-Renowned Presenters Share Advice on Success and Happiness

We asked some of this year’s most influential and motivating IDEA World Fitness Convention™ presenters to share the single piece of advice they would give another fitness/health pro to hel...

Yes, You CAN Develop Better Eating Habits

Analogous to laying out your exercise gear so it’s the first visual reminder you have of your commitment to exercise each day, imagine...

Mindful Walking

Walking can be more than just moving physically from one location to another. It can be a metaphor for your larger life journey. Things you&...

Nuts and Peanuts Reduce Cardiovascular Risk and Prolong Lifespan

While there have been numerous studies in recent years touting the health benefits of nuts and peanuts, new research published online March ...

Smooth Move: Creative Additions to Consider for Smoothies

When looking for a quick breakfast or post-workout nourishment, almost nothing beats a smoothie. Whirl in the right ingredients and the blen...

Cut Risk of Alzheimer’s with MIND Diet

Conservative adherence to a new diet, appropriately known by the acronym MIND, could significantly lower a person’s risk of developing Alzheimer’s disease, according to a paper published o...

7 Ways to Help a Client Boost Adherence

Once a client has decided to make nutritional changes to support weight loss, you can play a key role in developing an action plan that is m...

Rice-Cooking Technique Cuts Calorie Absorption in Half

In a molecular gastronomy-meets-lab-science moment, researchers at the College of Chemical Sciences in Colombo, Sri Lanka, have discovered a...

Low Intensity vs. High Intensity: Which Is Best for Obese Adults?

The debate continues regarding the most effective exercise measures for reducing abdominal obesity and improving glucose measures.

Show More