Research
Mixed
Combined resistance and endurance training is more effective than either type of exercise alone for improving functional mobility, walking, balance, and reducing falls risk in older people with moderate deficits or frailty.
If you are frail or have mobility issues, don't just walk or just lift weights. Do both. Aim for 2-3 sessions a week, about 45 minutes each. Include walking, chair rises, and balance exercises. This combination helps you move better, fall less, and stay healthier than doing just one type of exercise.
GoodSupportsHIGH confidence
combined resistance and endurance training may be more beneficial than any of these exercise types individually for improving functional mobility, walking, balance, reducing falls risk and risk of developing metabolic and cardiovascular disease among older people with moderate deficits or frailty
Why this rating
Based on reviews and specific trials cited (e.g., Pahor et al., 2006; Molino-Lova et al., 2013).
Source
Physical activity in older age: perspectives for healthy ageing and frailty
Jamie S. McPhee et al. · Biogerontology · 2016
DOI 10.1007/s10522-016-9641-0
narrative_reviewCited 1,352×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Regular physical activity of varying intensities (from low-intensity walking to vigorous sports and resistance exercises) reduces the risk of major cardiovascular disease, metabolic disease, obesity, falls, cognitive impairment, osteoporosis, and muscular weakness in older adults.Strong
- Self-efficacy is the most consistent predictor of physical activity initiation and long-term maintenance in older adults.Good
Related findings · Mixed
- Bariatric surgery (VSG and RYGB) is the most effective and sustainable treatment for obesity, producing marked and sustained weight loss that non-surgical interventions cannot match.Strong
- Severely protein-deficient diets (2–3% energy) induce lean body mass loss and metabolic imbalance, whereas adequate protein intake (0.66 g/kg/d minimum) is a prerequisite for maintaining muscle, bone, and physiological function.Strong
- For patients with Class III obesity (BMI >39.9 kg/m2), metabolic bariatric surgery (MBS) is significantly more effective than any currently approved medication, with BilioPancreatic Diversion (BPD) showing the highest estimated weight loss.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →