The Deakin University study involved 38 male and female Melburnians between the ages of 65 and 80.
Participants performed various exercises such as single-leg knee bends, sit-to-stand, and single-leg quarter squats continuously for 1 minute, with 1-minute passive recovery breaks in between.
“By breaking down exercise routines into intervals of easy weight shifts that can be done at home, people were more likely to stick to their program.”
Dr. Jackson Fyfe, Deakin Institute for Physical Activity and Nutrition
They divided the participants into four groups, a control group that did not exercise, a group that exercised for 5 minutes a day, and two groups that exercised for 5 minutes twice or three times a day for four weeks. rice field.
The researchers were surprised to find that adherence rates among exercise groups were high, with 81-97% of participants sticking to the routine.
Eighty-two percent of participants said they planned to continue exercising after the study ended.
“These findings show that it’s never too late to start exercising and that regular small amounts of exercise can have positive results,” says Fyfe.
“Regular strength training promotes muscle and bone growth and helps prevent osteoporosis and frailty,” says Hoare.credit:Joe Armao
PhysioTrain’s sports physiotherapist, Andrew Hoare, said the recommended exercise guidelines can be difficult for some older people, especially when resuming exercise after an injury.
“Don’t let perfection become the enemy of goodness,” he said. “You may not have enough time or motivation for long walks or trips to the gym, but this study shows that there are still benefits to doing a small number of strengthening exercises. Consistency is key. is to keep
“Performing regular strength exercises can help prevent osteoporosis and frailty by stimulating muscle and bone growth. Feeling physically strong can also help with mental and emotional health. ,” says Hoare.
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PhysioTrain client Jill Dore says strength training helps her stay active and keep up with her grandchildren.
“I have a supervised exercise session once a week, and it’s nice to know that doing a few simple strength exercises a few times a day can help my health,” says Dore. increase.
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