Study Results
A study conducted by researchers from the Penn State College of Medicine in the US showed that practicing muscle-strengthening exercises for four minutes daily can improve strength, balance, and mobility in people aged 65 and older. This improvement helps maintain their independence and perform daily activities better.
Research Methodology
The website ScienceDaily reported on Wednesday that the study, published in the journal PLOS ONE, included 97 participants with an average age of 74. The study followed the effect of a daily exercise program over 12 weeks, with participants randomly divided into two groups, one of which followed the program, while the other received no similar intervention.
Program and Compliance
The program relied on four simple movements: push-ups, standing up from a chair and sitting down again, rowing using resistance bands, and climbing and descending stairs. Each exercise took one minute, consisting of 30 seconds of activity and 30 seconds of rest, with easier alternatives provided to suit the participants' physical abilities and gradually increasing the difficulty of the exercises as their performance improved.
Recorded Improvements
The results after 12 weeks showed that participants in the program were able to stand up from a chair at a rate of 4.2 additional times within 30 seconds, their ability to balance on one leg improved by 3.6 seconds, and the time required to complete the sit-to-stand test decreased by 2.3 seconds. Participants complied with performing the exercises on 81 percent of the study days, indicating that the short duration of training may facilitate consistency.
Researchers clarified that these improvements support motor abilities related to maintaining independence, as improving leg strength and balance may help perform daily activities and reduce factors associated with falls. The study emphasizes the importance of maintaining physical activity with advancing age, as simple and regular exercises can contribute to enhancing strength, balance, and maintaining the independence and quality of life of seniors.
Source: Syrian Arab News Agency (SANA)
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