Online Exercise: Effective for improving balance, strength and independence ✅
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Once again, I have been scouring the most recent research to see what is hot 🔥 and relevant for those of us over 50, 60, 70, 80, and beyond. This week, I want to share with you the results of a new research paper. The authors delved into the effectiveness of online exercise classes for older adults (that's what I do)!!!
This study: Effectiveness of an online multicomponent physical exercise intervention on the physical performance of community-dwelling older adults: A randomized controlled trial concluded that a consistent online program could be beneficial for improving overall physical performance, balance and decrease functional dependence for older adults. (FYI, the participants were both women and men, age 60 and over).
When I read the list of exercises, it gave me goosebumps!!
They practically replicated my Strong Women, Strong Bones program!
Here is a quick summary of what they did:
1) 10 min warm-up exercises (walking, followed by head, shoulder, and lower limbs movements),
2) 30 min of the general exercises: upper and lower body strength exercises to improve neuromuscular activity, muscle mass, strength, power, and functional capacity,
3) 10 min back to normal exercises consisting of neck flexion movements, shoulder and arm stretches, and limb stretch exercises.
This equates to what I do with my Tuesday and Thursday yoga classes, as well as my Monday and Friday Weights & Core classes.
I was blown away at how similar the exercise program they used was to mine - but I shouldn't be, they are both based on what we know from the research in exercise science and studies with older adults.
Those of you who are already working with me should really celebrate. 🎉
You are doing all the right things, and it is going to pay off.
For those who are new here, I would love for you to join me for a 4-week Strong Women, Strong Bones Jumpstart.
My 4 week intensive eases you into regular exercise in a way that minimizes your chances of getting an overuse injury, teaches you how to lift weights safely, as well as practice yoga in a way you can modify no matter where you take a class.
✅The authors of the research paper stated this:
"The minimum period of the training program should be three months, and it should include endurance, strength, coordination, balance, and flexibility exercises that last 30 to 40 minutes each time."
That might sound difficult, so why not start with just a 4-week commitment?
My program meets 4 mornings a week, and the classes are 35 minutes. Once you complete the 4-week intensive, you can continue with me month-to-month in my membership for as long as you like (hopefully at least an additional 2 months).
Are you ready to commit to your health?
Whether you are about to jump in and join the upcoming cohort, have already worked with me, or are currently working with me in the membership, I am here to cheer you on and do the work with you.
Stay strong and retire active,
Andrea Trombley PT, DPT
Reference
Edna Mayela VC, Miriam LT, Ana Isabel GG, Oscar RC, Alejandra CA. Effectiveness of an online multicomponent physical exercise intervention on the physical performance of community-dwelling older adults: A randomized controlled trial. Geriatr Nurs. 2023 Sep 14;54:83-93. doi: 10.1016/j.gerinurse.2023.08.018. Epub ahead of print. PMID: 37716123.