Even a little gentle exercise can ward off age’s effects
DEAKIN researchers have uncovered the recipe for the type and amount of exercise needed to ward off one of the most common effects of ageing.
While ‘huff and puff’ exercise is known for strengthening the heart, healthy ageing experts say older adults need to look behind gentle activity like walking and swimming to get serious about musculoskeletal health.
And completing weightbased and balance exercises just twice a week, designed by Deakin University, was enough to strengthen bones and muscles to reduce the risk of falls. At least three quarters of older adults do not take part in twice-weekly strength training as recommended by national guidelines, despite eight million Australians having low bone density.
The researchers recruited 160 retirees with low-bone density to take part in their Osteo-cise: Strong Bones for Life program. Over 12 months they completed two or three sessions a week that challenged their balance and strength with exercises such as step-ups, lunges and squats.
Lead researcher Professor Robin Daly, chair of exercise and ageing at Deakin’s Institute for Physical Activity and Nutrition, said while attendance dropped to one or two sessions a week for the subsequent six months when local gyms took over, the health benefits remained.
“There is no cure for osteoporosis so exercise is really the only medicine to improve all risk factors for fractures,” Prof Daly said. “Weight bearing activities are really important, particularly introducing movements in different directions so bones need to adapt to the loads and get stronger.”
The researchers are now seeking funding to train fitness coaches in the techniques so the sessions can be rolled out, as well as developing an online version.