Exercise Snacking to Improve Muscle Function in Healthy Older Adults: A Pilot Study.
Oliver J Perkin1,2, Polly M McGuigan1, Keith A Stokes1,2
1Department for Health, University of Bath, Bath BA2 7AY, UK.
Journal of Aging Research
|November 6, 2019
Summary
Short bursts of exercise, called "exercise snacks," significantly improved leg strength and muscle size in older adults. This home-based approach offers a promising, accessible strategy to combat age-related muscle decline.
Area of Science:
- Gerontology
- Exercise Physiology
- Biogerontology
Background:
- Age-related decline in muscle mass and strength (sarcopenia) leads to loss of independence in older adults.
- Resistance exercise is crucial for maintaining muscle function but often requires gym access.
- Accessible, high-frequency exercise interventions are needed for healthy aging.
Purpose of the Study:
- To investigate the effects of a 28-day unsupervised, home-based
- exercise snacking
- intervention on leg strength and muscle size in healthy older adults.
Main Methods:
- Twenty healthy older adults were randomized into either a control group or an
- exercise snack
- group (ES).
- The ES group performed brief exercise sessions twice daily for 28 days.
- Both groups consumed yogurt daily; the ES group's intervention was unsupervised and home-based.
Main Results:
- The ES group showed a 31% improvement in the 60-second sit-to-stand test compared to the control group.
- Significant increases were observed in the ES group for interpolated maximum leg pressing power (6%) and thigh muscle cross-sectional area (2%).
- These improvements suggest substantial benefits from the exercise snacking intervention.
Conclusions:
- Home-based
- exercise snacking
- is a potentially effective strategy for enhancing leg muscle function and size in older adults.
- Further research into zero-cost, high-frequency exercise interventions is warranted to support healthy aging.
- This pilot study highlights a promising, accessible approach to mitigate age-related sarcopenia.
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