Exercise Combats Effects of Aging

Older adults experience many effects of aging. Some of these include decreased muscle strength, poor balance, and stiff joints. The result is often loss of function, decreased physical activity, and falls. Experts say exercise is the answer, but how much and what kind? In this study, the effects of five types of exercise were compared in older adults. Each person was assigned to one of these exercise groups: aerobic, resistance, balance, flexibility, or Tai Chi. Exercises were done two to three times each week for 12 weeks. The results were measured using specific tests of strength, balance, flexibility, and aerobic capacity. These tests were designed to assess functional fitness (FF). FF was defined as the ability to do activities of daily living (ADLs) easily. Once the data was analyzed, the authors reported the following:

Only aerobic exercise improved cardiorespiratory fitness

Improved strength in the upper and lower body occurred with several types of exercise (resistance training, balance, Tai Chi)

Likewise, balance improved with resistance training, balance activities, and Tai Chi

Flexibility of joints and muscles did not change with any form of exercise The authors conclude that older adults need some type of specific aerobic activity plus one other form of exercise to enhance functional fitness. Choosing any of the other types of exercise is beneficial in improving several components of FF. Flexibility was not improved with any of the five exercise types. But flexibility is important for ADLs. Future studies should focus on finding ways to improve this aspect of FF.

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