Adherence
Progressive resistance training significantly improves functional mobility, gait speed, and balance in older adults (mean age >60) with skeletal muscle function deficits, thereby reducing fall risk.
Start resistance training 2-3 times per week. Focus on large muscle groups (legs, core) with progressive overload. Supervision by a professional is recommended to ensure safety and proper form. This improves your ability to walk, balance, and perform daily tasks, reducing fall risk.
We present evidence that resistance training results in improved functional mobility in older adults, including gait speed and gait kinematics, balance function, and limits of stability.
Why this rating
Systematic review of 11 studies, mostly RCTs (Level II evidence), though with heterogeneity in protocols.
Source
Resistance training for activity limitations in older adults with skeletal muscle function deficits: a systematic review
Evan V. Papa et al. · Clinical Interventions in Aging · 2017
DOI 10.2147/cia.s104674
Related findings · Adherence
- Regular physical activity (at least 150 minutes/week of moderate-intensity) reduces all-cause and cardiovascular mortality by 20-30% and lowers the risk of type 2 diabetes by 25-35%.Strong
- Increasing physical activity from a sedentary lifestyle to an active one in middle adulthood significantly reduces the risk of coronary events compared to remaining sedentary.Strong
- Resistance exercise is the only intervention capable of consistently restoring muscle function and strength in sarcopenia, partially overcoming age-related anabolic resistance.Strong
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