Mixed
Multicomponent exercise interventions (aerobic, resistance, balance, and mobility training) are the most effective strategy for attenuating age-related declines in physical function, preventing frailty, and reducing mortality in older adults, whereas single-modality aerobic exercise is insufficient for musculoskeletal health.
For older adults, simply walking is not enough to maintain muscle and prevent falls. You need a mix of activities: strength training (at least 2 days a week), balance exercises, and aerobic activity (150 minutes moderate or 75 minutes vigorous per week). If you are new to exercise or frail, start with just strength training to build a foundation, then add balance and aerobic work. This combination is proven to keep you independent and reduce the risk of falls and chronic disease.
Multicomponent exercise intervention programmes that include a cognitive task effectively improve the hallmarks of frailty (low body mass, strength, endurance mobility, physical activity level, energy) and cognition, thus optimising functional capacity during ageing... Aerobic exercise alone does not improve strength nor balance and thus is insufficient as a single modality for older adults.
Why this rating
Based on expert consensus guidelines synthesizing randomized controlled trials and systematic reviews.
Source
International Exercise Recommendations in Older Adults (ICFSR): Expert Consensus Guidelines
Míkel Izquierdo et al. · The journal of nutrition health & aging · 2021
DOI 10.1007/s12603-021-1665-8
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