Journal of Sports Science and Medicine
Journal of Sports Science and Medicine


Journal of Sports Science and Medicine
ISSN: 1303 - 2968
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©Journal of Sports Science and Medicine (2005) 04, 563 - 571
Research article
Effect of Home-Based Well-Rounded Exercise in Community-Dwelling Older Adults
Tomoko Yamauchi1,, Mohammod M. Islam1, Daisuke Koizumi1, Michael E. Rogers2, Nicole L. Rogers3, Nobuo Takeshima1

1 Laboratory of Exercise Gerontology, Graduate School of Natural Sciences, Nagoya City University, Nagoya, Japan
2 Center for Physical Activity and Aging, Department of Kinesiology and Sport Studies, Wichita State University, Wichita, USA
3 Department of Family and Community Medicine, University of Kansas School of Medicine, Wichita, Wichita, USA

Tomoko Yamauchi
✉ Laboratory of Exercise Gerontology, Graduate School of Natural Sciences, Nagoya City University, 1 Yamanohata, Mizuho-Cho, Mizuho-Ku, Nagoya 467-8502, JAPAN

19-09-2005 -- Accepted: 31-10-2005 --
Published (online): 01-12-2005


The purpose of this study was to assess the efficacy of a home-based well-rounded exercise program (WREP) in older adults. Forty sedentary community-dwelling older adults were randomly assigned to an exercise group (n = 23; aged 62-80 yr, average: 69.2 ± 5.2; 12 men and 11 women) or a control group (n = 17; aged 63-85 yr, average: 70.1 ± 6.6; 5 men and 12 women). The exercise group performed a 12-wk WREP which included aerobic exercise (walking) on about 3 days·wk-1 for 37 min·day-1; elastic band-based resistance exercises for the major muscle groups on about 3 days·wk-1 for 26 min; and flexibility exercises (stretching) on about 4 days·wk-1 for 19 min·day-1. General physical characteristics, functional strength (Arm Curl [AC], Chair Stand [CS]), dynamic balance and agility (Up & Go [UG]), flexibility (Back Scratch [BS], Sit & Reach [SR]), and endurance (12-min walk [12-MW]) were measured. Following the 12-wk home-based WREP, improvements were observed in AC, CS, UG, BS, SR and 12-MW for the exercise group but not for the control group. These results suggest that the home-based WREP can improve overall fitness in older adults.

Key words: Physical fitness, aerobic exercise, resistance exercise, flexibility exercise, adherence
Key Points
Walking, elastic band exercise and stretching were prescribed as a Well-Rounded Exercise Program for older adults.
By combining aerobic, resistance and flexibility exercises, a Well-Rounded Exercise Program was effective for improving endurance, functional strength, dynamic balance and agility, and flexibility.
Community-based exercise classes motivated older adults to perform home-based exercises.



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