RESUMEN

The American College of Sports Medicine recommends that to maintain health, adults should engage in 150 min of moderate/vigorous physical activity (MVPA) per week. The purpose of the current study was to investigate the lowest MVPA dose possible to maintain functional fitness. Functional fitness was assessed using the Senior Fitness Test in 101 women (75.0 ± 7.2 years) from two Midwestern communities. Accelerometer determined daily activity level was assessed for 7 days as participants went about their normal daily activities. MVPA was determined via proprietary filtering, and time spent in this intensity was calculated. A 5-day average of time spent in MVPA was organized into four groups. ANOVAs revealed significant differences between activity groups on all functional fitness measures except back scratch and sit and reach. Results indicate that to maintain lower body function in older women, a threshold of 20 min/day of MVPA for 5 days is needed.

Asunto(s)

RESUMEN

The purpose of this study was to determine the effects of Tai Chi Chuan on static and dynamic balance, and functional fitness in older adults. Forty-nine volunteers were divided into an exercise group (EX: 9 men and 16 women, average age 72 ± 5 years) and control group (13 men and 11 women, average age 73 ± 6 years). The EX participated in a 12-week supervised exercise program (60 min/day, 2 days/week) that consisted of 10-min warm-up and stretching, 40-min Tai Chi Chuan exercise (long-form Yang style with 108 movements), and 10-min cool-down/relaxation exercises. The control group was asked to not change their physical activity habits. Static (sway velocity standing on firm or foam surfaces with eyes open or closed) and dynamic balance (limits of stability (LOS)), as well as functional fitness measures of body mass; upper- and lower-body strength; and flexibility, mobility, and aerobic fitness were taken before and after the intervention. After the 12-week Tai Chi Chuan exercise program, there were no improvements in any functional fitness or balance variable although components of LOS tended to increase (13.1%, p = 0.052). These results indicate that 12 weeks of Tai Chi Chuan exercise has no significant effect on balance and functional fitness parameters in older Japanese adults.

RESUMEN

[Purpose] The aim of this study was to compare the efficacy of passive motion exercise and active motion exercise on functional fitness in elderly nursing home residents. [Subjects and Methods] Twenty-three (female 22 and male 1) nursing home residents (84.8±4.3 yr) volunteered for this study. They were divided into a passive motion exercise group (n=12) and an active motion exercise group (n=11) and performed 30-min sessions of training twice a week for 12 weeks. Functional fitness (Arm Curl, Chair Stand, Up & Go, Sit & Reach, Back Scratch, functional Reach, and 12-min Walk tests) was evaluated before and after the intervention. [Results] No significant baseline difference was noted between the groups in measured variables. Following the 12 week intervention, no significant interaction (group × time) was noted in functional fitness variables between the groups, except for the functional reach scores (active motion exercise 40%, passive motion exercise 9%). Significant improvement over time was noted in passive motion exercise group in Arm Curl (19%), Chair Stand (15%), Up & Go (6%), and 12-min Walk (12%) scores; and in the active motion exercise group in Arm Curl (14%), Chair Stand (19%), Up & Go (11%), functional Reach (40%) and 12-min Walk (13%) scores. The adherence rates in the passive and active motion exercise groups were 95.8% and 93.1% respectively. [Conclusion] Passive motion exercise and active motion exercise were found to be similarly effective for improving the functional fitness of elderly nursing home residents.

RESUMEN

AIM: Falling is the leading cause of injury-related deaths in older adults, and a loss of balance is often the precursor to a fall. However, little is known about the rate at which balance declines with age. The objective of the present study was to determine whether there is an age-associated decline in static (SB) and/or dynamic (DB) balance in community-dwelling older women. METHOD: SB and DB were determined in 971 older women. Intraclass correlation coefficients (ICC) were used to determine test-retest reliability. Sway velocity was used to measure SB standing on a platform and foam with eyes open and closed. DB was characterized by limits of stability (LOS) that measured end-point excursion (EXE) and maximum excursion (MXE) of the body's center of pressure. RESULTS: ICC for EXE and MXE for the LOS test were excellent (EPE = 0.96, MXE = 0.96). ICC for SB tests, except for the eyes open firm surface condition (ICC = 0.10), showed a high level of reproducibility (ICC = 0.88 and 0.90). Relationships existed between age and SB (r = 0.31, P < 0.001), and between age and DB (r = -0.46--0.48, P < 0.001). The rate of decline for both DB and SB was approximately 1% per year. Age was significantly associated with all balance measures. DB got significantly lower with advancing age until 80 years, and then plateaued. SB did not decline with age until 80 years, and then decreased significantly thereafter. CONCLUSION: Although large individual variation was found with balance ability, an age-related decline was found with both dynamic and static balance for Japanese older women.

Asunto(s)

RESUMEN

The purpose of this study was to compare the effects of Nordic walking with conventional walking and band-based resistance exercise on functional fitness, static balance and dynamic balance in older adults. Volunteers (n = 65) were divided into four groups: Nordic walking (NW), conventional walking (CW), resistance (RES), and control. Each group performed activity 50-70 min·day(-1) (warm-up 10-15 min, main exercise 30-40, and cool down 10-15 min), 3 days·week(-1) (NW and CW) or 2 day·week(-1) (RES) for 12 wks. Upper-body strength improved (p < 0. 05) in the RES (22.3%) and the NW (11.6%) groups compared to the CW and control groups. Cardio- respiratory fitness improved more in the NW (10.9%) and CW (10.6%) groups compared to the RES and control groups. Upper- and lower-body flexibility also improved in all exercise groups compared to the control group. There were no improvements in balance measures in any group. While all modes of exercise improved various components of fitness, Nordic walking provided the best well-rounded benefits by improving upper-body strength, cardiovascular endurance, and flexibility. Therefore, Nordic walking is recommended as an effective and efficient mode of concurrent exercise to improve overall functional fitness in older adults. Key PointsNordic walking, conventional walking, and resistance training are beneficial for older adults.Nordic walking and conventional walking both improve cardio-respiratory fitness while resistance training does not.Nordic walking provides additional benefits in upper-body muscular strength compared to conventional walking.Nordic walking is an effective and efficient mode of exercise to improve overall fitness in older adults.

RESUMEN

Falls are a serious health risk for older adults. But for those living in rural and frontier areas of the USA, the risks are higher because of limited access to health care providers and resources. This study employed a community-based participatory research approach to develop a fall prevention toolkit to be used by residents of rural and frontier areas without the assistance of health care providers. Qualitative data were gathered from both key informant interviews and focus groups with a broad range of participants. Data analysis revealed that to be effective and accepted, the toolkit should be not only evidence based but also practical, low-cost, self-explanatory, and usable without the assistance of a health care provider. Materials must be engaging, visually interesting, empowering, sensitive to reading level, and appropriate for low-vision users. These findings should be useful to other researchers developing education and awareness materials for older adults in rural areas.

RESUMEN

BACKGROUND: Although many Japanese older adults spend more than an hour each day walking for exercise, the intensity is often lower than the minimum level associated with various health benefits. The purpose of this study was to evaluate the efficacy of a lifestyle physical activity intervention on improving quantity and quality of daily physical activity (DPA) as well as cardiorespiratory endurance in community-dwelling older women. METHODS: 68 women (60-78 yr of age) were randomly assigned to either a lifestyle physical activity intervention group (LIFE) or control group. During the 12-wk intervention, feedback based on accelerometer DPA data (number of daily steps (STEPS) and time spent performing daily moderate intensity physical activity (MPA) was provided to each participant in LIFE every two weeks. Cardiorespiratory endurance was evaluated using the 12-Minute Walk Test (12-MW). RESULTS: Following the 12-wk intervention, significant group interactions were observed for STEPS, MPA, and cardiorespiratory endurance. LIFE increased STEPS by 16%, MPA by 53%, and the distance walked during the 12-MW by 10%. CONCLUSIONS: Promotion of DPA using accelerometers can significantly improve quantity and quality of daily physical activity as well as cardiorespiratory endurance in older women.

Asunto(s)

RESUMEN

UNLABELLED: Various exercise modes are available to improve functional fitness (FF) in older adults. However, information on the comparative capability of different exercise modes to improve FF is insufficient. PURPOSE: To compare the effects of aerobic, resistance, flexibility, balance, and Tai Chi programs on FF in Japanese older adults. METHODS: FF was evaluated using a chair stand, arm curl, up and go, sit and reach, back scratch, functional reach, and 12-min walk. One hundred thirteen older adults (73 +/- 6 yr, 64 men, 49 women) volunteered for one of five exercise groups: aerobic (AER), resistance (RES), balance (BAL), flexibility (FLEX), and Tai Chi (T-CHI), or they were assigned to the wait-list control group (CON). Programs were performed for 12 wk, 2 d x wk(-1) (RES, BAL, FLEX, T-CHI) or 3 d x wk(-1) (AER), and 90 min x d(-1). RESULTS: Improvement in cardiorespiratory fitness was limited to AER (16%). Improvements in upper- and lower-body strength and balance/agility were outcomes of RES, BAL, and T-CHI. RES elicited the greatest upper-body strength improvement (31%), whereas BAL produced the greatest improvement in lower-body strength (40%). Improvements in balance/agility were similar across RES (10%), BAL (10%), and T-CHI (10%). Functional reach improved similarly in AER (13%), BAL (16%), and RES (15%). There were no improvements in flexibility. CONCLUSION: Results suggest that a single mode with crossover effects could address multiple components of fitness. Therefore, a well-rounded exercise program may only need to consist of two types of exercise to improve the components of functional fitness. One type should be aerobic exercise, and the second type could be chosen from RES, BAL, and T-CHI.

Asunto(s)

RESUMEN

The purpose of this study was to assess the efficacy of a home-based well-rounded exercise program (WREP) in older adults. Forty sedentary community-dwelling older adults were randomly assigned to an exercise group (n = 23; aged 62-80 yr, average: 69.2 ± 5.2; 12 men and 11 women) or a control group (n = 17; aged 63-85 yr, average: 70.1 ± 6.6; 5 men and 12 women). The exercise group performed a 12-wk WREP which included aerobic exercise (walking) on about 3 days·wk(-1) for 37 min·day(-1); elastic band-based resistance exercises for the major muscle groups on about 3 days·wk(-1) for 26 min; and flexibility exercises (stretching) on about 4 days·wk(-1) for 19 min·day(-1). General physical characteristics, functional strength (Arm Curl [AC], Chair Stand [CS]), dynamic balance and agility (Up & Go [UG]), flexibility (Back Scratch [BS], Sit & Reach [SR]), and endurance (12-min walk [12-MW]) were measured. Following the 12-wk home-based WREP, improvements were observed in AC, CS, UG, BS, SR and 12-MW for the exercise group but not for the control group. These results suggest that the home-based WREP can improve overall fitness in older adults. Key PointsWalking, elastic band exercise and stretching were prescribed as a Well-Rounded Exercise Program for older adults.By combining aerobic, resistance and flexibility exercises, a Well-Rounded Exercise Program was effective for improving endurance, functional strength, dynamic balance and agility, and flexibility.Community-based exercise classes motivated older adults to perform home-based exercises.

RESUMEN

BACKGROUND: Adequate levels of physical balance and muscular strength are necessary to live independently in old age. The effects of an exercise training program targeting the sensory and muscle systems on balance and strength in a group of older adults were determined in this study. METHODS: Static balance (one-leg balance with eyes closed), dynamic balance (limits of stability [endpoint excursion [EPE], maximum excursion [MXE]]), and strength (chair stand) were assessed before and after the intervention. Volunteers were divided randomly into a training group (TR, n = 15, 76 +/- 4 years) and a control group (CN, n = 14, 76 +/- 7 years). TR performed 12-week (2 days/week, 60 min/day) supervised training while standing on the floor (first 4 weeks) and progressing to standing on foam pads of different compliances. Exercises included movements that challenged the sensory and muscle systems. RESULTS: After 12 weeks of training, the TR demonstrated significant improvements in static balance (82%); EPE backward (72%), right (32%), and left (33%); MXE backward (74%), right (31%), and left (18%); and lower body muscle strength (20%) with no significant changes in CN. CONCLUSION: These results indicate that this training program is very effective in improving balance and lower body strength in older adults.

Asunto(s)

RESUMEN

BACKGROUND: Falls are common among older adults. Many physical parameters including reduced postural stability, decreased dynamic balance, gait disorders, strength deficits, difficulty standing from a chair, and other impairments have been shown to be strongly associated with fall risk in the elderly. ASSESSMENTS: To identify those at risk for falls, tools that accurately measure physical performance parameters associated with falls are essential. Several tools are available to measure these parameters including clinical evaluations, functional performance tests, and questionnaires. The article describes many of the tools that can be used to evaluate the physical parameters associated with fall risk in older adults. CONCLUSIONS: The described instruments can help in identifying those who are most likely to fall, and those who would benefit from targeted interventions. The final part of the article includes a brief discussion of the potential role of exercise training interventions to improve these physical parameters and prevent falls.

Asunto(s)

RESUMEN

Providing inner-city minorities with inexpensive exercise programs may be a means of reducing frailty and maintaining independent lifestyles in this population. To determine the efficacy of such a program, 22 African-American women aged 62-94 years were recruited from a senior center in the Wichita urban community. Sixteen women (age = 74.8 +/- 8.8 yr) participated in exercise training (3 days per week for 4 weeks) and 6 women (age = 74.7 +/- 4.5 yr) served as controls. Training consisted of chair-based exercises using elastic resistance bands (upper and lower body) and dumbbells (upper body). Elastic band training improved (p < 0.05) lower body strength (30-second chair stand, time for 5 stands) by approximately 20% and the combination of bands and dumbbell training improved upper body strength (30-second dumbbell curl) by 24%. Grip strength improved by 5%. Up-&-Go performance improved by 10% although balance and mobility exercises were not a fundamental element of the training program. Upper and lower body flexibility did not change. Changes were not observed for any variable in the control group. This study suggests that exercising with equipment that costs only a few dollars per participant improves upper and lower body fitness in older African-American women who live in an urban setting.

Asunto(s)