Won’t it make things worse if I exercise?
No reports of death or cardiovascular events were found in a systematic review of 62 trials of resistance exercise5. In a randomized controlled trial studying the effect of a 12 month intervention of walking, resistance exercise, and flexibility, similar rates of serious and non-serious adverse events were found for both the intervention and control subjects6.Studies of exercise in older people with frailty show that both home-based and group-based programmes can improve mobility and functional ability. Research has shown that those at the lowest baseline starting point, the most frail, can actually gain the most from exercise. Strength and balance training is key to this. Although a wide range of approaches have been used, the exact optimal exercise regimen remains uncertain but doing something incorporating strength and balance is the key.
Tips you may wish to share:
- It is normal to get slightly out of breath during exercise. The talk-test is a good way of identifying moderate intensity activity. This is when individuals can talk but not sing during exercise and feel sweaty.
- Some muscle aches are also common and should settle within 1-2 days and are not dangerous. If they take longer to resolve then consider reducing the intensity of the activity next time and gradually build up to a higher intensity.
References
5. Systematic review of progressive resistance strength training in older adults. Latham NK, Bennett DA, Stretton CM, Anderson CS. J Gerontol A Biol Sci Med Sci. 2004 Jan;59(1):48–61.
6. Effects of a physical activity intervention on measures of physical performance: Results of the lifestyle interventions and independence for Elders Pilot (LIFE-P) study. Pahor M, Blair SN, Espeland M, et al. J Gerontol A Biol Sci Med Sci. 2006 Nov;61(11):1157–1165.