Objective: To determine changes in functionalˆtness of older adults following 10 years of peerinstructed community-based exercise program participation. Subjects: Eighteen participants (65.6±8.3 yr) were assessed at pre-intervention (T1), post-12 weeks (T2), and post-10 years (T3 were measured. After completion of an initial 12-wk of professionally-supervised community-based exercises (aerobic, resistance, ‰exibility and balance), the participants continued the exercises under the guidance of similarly-aged peerinstructors for the next 10 years which consisted of 10 min of warm-up, 30 min of elastic bandbased resistance exercise, 10 min of balance exercise and 10 min of cool-down exercises (excluding any formal aerobic exercises), twice a week at a local community center. Results: Changes in AC (-3.0z), CS (-5.8z), SR (+7.1z), BS (-49.3z) and UG (-36.2z) over 10 years were not signiˆcant (P>0.05). However, a signiˆcant (P<0.05) decline was noted in 12-MW (-18.8 z) and FR (-22.7z) over 10 years. Conclusion: Peer-instructed community-based exercises are useful in attenuating the age-associated decline in muscular strength, ‰exibility, and agility over an extended period of time.
To evaluate the eŠects of a 12-wk circuit exercise training program using the ‰oor-based exercise station (FBES) on aerobicˆtness, strength, and balance in older women. Participants were divided into: FBES exercise group (EX: n=22; 68.1±6.5 yr) and a non-exercise control group (CN: n=18; 68.2±5.7 yr). EX participated in a 12-wk circuit training program, 3 d/wk for 50 min/d, consisting of warm-up exercise (10 min), circuit training (30 min), and cool-down/relaxation exercise (10 min). Twelve strength and balance exercises and 12 aerobic dance exercises were performed alternatively for 30s each with a heart rate of 100-110 bpm. CN continued normal physical activity patterns. After 12-wk, all measurements were repeated in both groups. Compared to CN, EX increased (p<0.05) arm curl (12.6z), timed up-and-go (-8.7z), 12-min walk (5.4z), predict _VO 2 max (6.3z), sit-and-reach (24.3z), and back scratch (271.5 z), but not balance parameters. Incorporating both aerobic and resistance training via the FBES improves multiple aspects ofˆtness but not balance. These results are similar to those from larger, more expensive hydraulic exercise machines. This study supports the e‹cacy of the FBES for older adults and implementation is feasible in multiple settings as it is relatively inexpensive and requires little space.
Longitudinal studies suggest proximal femur areal bone mineral density (aBMD) decreases with age; resistance training (RT) may offset this loss in older women. ACSM recommends older adults engage in RT 2-3 x/week to maintain bone mass, but few studies investigated the effect of RT frequency on BMD. PURPOSE:To compare the effect of RT frequency (0, 1, or 2 x/week) on total proximal femur aBMD in post-menopausal women. METHODS:We conducted an a priori secondary analysis of a 12 month randomized controlled trial whose primary outcome was cognitive function. We enrolled 155 community-dwelling women and randomized them to 1 of 3 group-based exercise interventions: (i) twice-weekly RT (RT2); once-weekly RT (RT1); or (iii) twice-weekly control group with balance and tone exercises (BT). Our primary outcome was aBMD (g/cm 2 ) of the left total proximal femur by dual energy X-ray absorptiometry (DXA). We measured participants at baseline, midpoint, and 12 months. We assessed between-group differences for outcomes using ANCOVA. RESULTS:At baseline, 144 women were assessed by DXA; 111 women returned for DXA assessment at both follow-ups (n: BT= 33, RT1= 39, RT2= 39). At baseline, mean age was 69y for both RT1 and RT2 groups and 70y for BT; mean aBMD (g/cm 2 ) for groups was: BT= 0.813± 0.105, RT1= 0.825± 0.125, and RT2= 0.809± 0.134; mean 6 minute walk test (meters) for BT= 532± 77, RT1= 527± 58, and RT2= 512± 103; median Functional Comorbidity Index score was 2 for all groups; and mean Physical Activity Scale for the Elderly (PASE) score for BT= 128± 52, RT1= 117± 60 and RT2= 130± 63. After controlling for baseline aBMD, there were no differences in aBMD or percent change in aBMD between groups at midpoint and final assessment. The greatest percent change in total proximal femur aBMD for all groups occurred between baseline and 6 months (BT= 1.64%, RT1= 1.74%, RT2= 1.33%). There were no significant between group differences in self-reported activity levels (PASE) outside of the interventions at either follow-up.CONCLUSION: Cross-sectional and cohort studies suggest that community-dwelling older women lose approximately 1% of their bone mass annually. (No relationships reported) PURPOSE:To investigate whether an unsupervised community-based well-rounded exercise program (WREP) affects functional fitness in older adults. METHODS:Sixteen participants (68.6±7 yr, 1 male and 15 female) were assessed at pre-intervention (T1), post-12week (T2), post-3 years (T3) and post-6 years (T4). 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. The WREP was performed for 12 wk with supervision and then all participants continued the program without supervision for six years. The exercise program consisted of aerobic exercise (walking); elastic resistance exercises; customized balance exercises, and flexibility exercises (stretching) on 2 days per week at a lo...
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