Scientists have proven the benefits of a four-minute workout for the elderly
Just four minutes of strength training a day significantly improves the physical performance and quality of life of people over 65 years of age, scientists from the University of Pennsylvania College of Medicine (USA) have concluded. The results of the study were published in the journal PLOS One.
"The human body is designed to improve very quickly. Even a few repetitions of exercises performed regularly can lead to huge results. Exercise is about long—term thinking: think about what you want to be able to do, and train for it," said Christopher Schiamanna, lead author of the study and Professor of Medicine and Public health.
The study involved 97 people with an average age of 74 years, randomly divided into two groups: one performed an exercise program, the other did not receive any intervention. Prior to the start of the experiment, participants engaged in an average of about 18 minutes of physical activity per week, well below the recommended rate of 150 minutes of moderate exercise.
The FAST-2 program included four exercises: push-ups, standing up from a chair, deadlifts with two hands and steps on a stepper. Each was performed for 30 seconds with a 30-second rest. The participants were given elastic bands for resistance and a height-adjustable stepper; as they improved, they were asked to make the load more difficult.
After 12 weeks of training, significant improvements were recorded: in 30 seconds, participants performed 4.2 more standing up from a chair, kept their balance on one leg for 3.6 seconds longer, and the transition time from sitting to standing was reduced by 2.3 seconds. According to Shiamanna, these indicators directly predict the risk of falls, the need for care, and the ability to stay active in the future.
It is also important that the participants followed a schedule of 81% of the days, a high indicator indicating the practicality of a short program for everyday life. Less than one in five elderly people performs the recommended two days a week of strength training; the main obstacles are the duration of classes, pain and other restrictions.
On March 9, Medical Xpress reported on brain training methods and reducing the risk of dementia. According to the researchers, the researchers called such diverse activities and habits as reading and writing, learning foreign languages, playing chess, solving puzzles and visiting museums a kind of cognitive training that will help preserve mental abilities as you get older.
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