Adherence
High-intensity aquatic exercise programs can significantly reduce fall incidence and improve neuromuscular parameters in postmenopausal women, despite lacking the osteogenic impact of land-based exercises.
If you prefer water exercise or have joint pain, do not underestimate it. Engage in high-intensity aquatic exercises (like the HydrOS program) for 24 weeks. Focus on moving quickly and with resistance. This can significantly reduce your risk of falling and improve your balance and muscle strength, even if it doesn't build bone density as effectively as land-based impact exercise.
Moreira and cols. (5)... conducted a high intensity aquatic exercise protocol, called HydrOS... After the program the number of falls and fallers in the CG remained unchanged, whereas in the AEG, the mean number of falls decreased from 2.00 to 0.29 (p < 0.0001), and the number of fallers decreased by 44% (p < 0.0001).
Why this rating
Based on a specific RCT (HydrOS) cited in the review.
Source
Physical exercise and osteoporosis: effects of different types of exercises on bone and physical function of postmenopausal women
Linda Denise Fernandes Moreira et al. · Arquivos Brasileiros de Endocrinologia & Metabologia · 2014
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