A Review on Aging, Sarcopenia, Falls, and Resistance Training in Community-Dwelling Older Adults

Abstract

As aging continues to grow in our society, sarcopenia and associated fall risk is considered a public health problem since falling is the third cause of chronic disability. Falls are negatively related to functionality and independence and positively associated with morbidity and mortality. The cost of treatment of secondary injuries related to falls is high. For example, one in ten fall incidents leads to bone fractures and several other comorbidities. As demonstrated by several experimental studies, adopting a more active lifestyle is critical for reducing the number of fall episodes and their consequences. Therefore, it is essential to debate the proven physical exercise methods to reduce falls and fall-related effects. Since muscle mass, muscle strength, bone density, and cartilage function may play significant roles in daily activities, resistance training may positively and significantly affect the elderly. This narrative review aimed to examine current evidence on existing resistance training using resistance machines and bodyweight or low-cost equipment for the elderly and how they are related to falls and fall-related consequences. We provide theoretical links between aging, sarcopenia, and falls linking to resistance training and offer practical suggestions to exercise professionals seeking to promote regular physical exercise to promote quality of life in this population. Exercise programs focusing on strength may significantly influence muscle mass and muscle strength, minimizing functional decline and risk of falling. Resistance training programs should be customized to each elderly according to age, sex, and other fundamental and individual aspects. This narrative review provides evidence to support recommendations for practical resistance training in the elderly related to intensity and volume. A properly designed resistance training program with adequate instructions and technique is safe for the elderly. It should include an individualized approach based on existing equipment (i.e., body weight, resistance machines). Existing literature shows that exercise performance towards 2–3 sets of 1–2 exercises per major muscle group, performing 5–8 repetitions or achieving intensities of 50–80% of 1RM, 2–3 times per week should be recommended, followed by training principles such as periodization and progression. Bearing this in mind, health and exercise professionals should combine efforts focusing on efficient strategies to reduce falls among the elderly and promote higher experiences of well-being at advanced stages in life.

Effects of Omega-3 Supplementation Alone and Combined with Resistance Exercise on Skeletal Muscle in Older Adults: A Systematic Review and Meta-Analysis

“…Resistance exercise training (RET) could be considered standard care for older adults at risk of sarcopenia and also has a variety of other health benefits (for recent reviews, see: Refs. [ 10 , 11 ]). When completed as part of a healthy lifestyle in older adults, RET enhances skeletal muscle mass and strength [ 10 , 12 , 13 ].…”

“…[ 10 , 11 ]). When completed as part of a healthy lifestyle in older adults, RET enhances skeletal muscle mass and strength [ 10 , 12 , 13 ]. Additionally, RET is anti-inflammatory, reducing ‘inflammaging’ and enhancing health outcomes in older adults [ 14 ].…”

Main prerequisites adopted in the determination and control of load for resistance training: an integrative review

“…Indivíduos praticantes de musculação, devem estar sempre motivados para as conquistas de seus objetivos (Rodrigues, 2022) por tanto, a escolha de exercícios mais prazerosos poderá facilitar na continuidade de sua prática (Canola;Chiminazzo, 2021) dessa forma, identificar quais tipos de exercícios ou características da sessão de treino geram maior prazer e isso pode ser interessante para fidelizar alunos e garantir resultados consistentes (Fernandes et al, 2022).…”

“…Desde o seu início até hoje, o treinamento resistido evoluiu em grande parte através do apelo científico. Tendo sido este, em sua gênese, baseados no método de tentativa e erro e na experiência, e apenas nos últimos cinquenta anos tem despertado o interesse de proeminentes cientistas no campo da ciência do esporte (Smith;Rodrigues, et al 2022).…”

Lactobacillus plantarum PL-02 Supplementation Combined With Resistance Training Improved Muscle Mass, Force, and Exercise Performance in Mice

“…Regular resistance training (RT) can also improve exercise performance and health ( 2 ). Appropriate RT prescriptions and strategies can effectively prevent and improve cardiovascular disease ( 3 ), diabetes ( 4 ), and arthritis ( 5 ), and can improve and delay the risk of sarcopenia and frailty-related diseases in the elderly ( 6 ). For athletes, improving muscle strength and mass through RT can help to develop increased explosive power and power output, and can improve muscle endurance to maintain exercise performance during competition ( 7 ).…”