Just four minutes of daily strength exercises can dramatically improve mobility, balance and leg strength in older adults, per new research from the Penn State College of Medicine.Standard public health guidelines recommend at least 150 minutes of moderate exercise per week.However, the study suggests that fewer than one in five older adults meet the recommended muscle-strengthening guidelines.The research team designed a home-based program called Functional Activity Strength Training, or FAST-2.
They evaluated 97 sedentary participants 65 and older, with an average age of 74.FITNESS EXPERT REVEALS 6 PILLARS OF STRENGTH TRAINING THAT OLDER ADULTS SHOULD MASTERBefore entering the study, these individuals were averaging just 18 minutes of total physical activity each week.The older adults were randomly split into two groups, with one group performing the daily exercise routine and the other serving as a control group that received no intervention, according to the study's press release.Just four minutes of daily home strength training can significantly improve mobility, balance and leg strength in older adults, according to a Penn State College of Medicine study.(iStock)Participants performed four basic movements for 30 seconds each, separated by 30-second rest intervals.
The entire routine lasted exactly four minutes.The circuit consisted of push-ups, chair stands, two-arm resistance-band rows and stair stepping.To keep the routine accessible, researchers provided written explanations and simple modifications.
For example, participants could perform push-ups against a kitchen counter or wall, or use their hands on their knees for support during chair stands.Participants were also given four elastic resistance bands and an adjustable step platform.7 COMMON FITNESS MISTAKES OLDER ADULTS MAKE AND HOW TO AVOID THEM FOR BETTER WORKOUTS"Exercise is actually really complicated, because you have to decide how many repetitions, how far, how many sets, how much rest and how...