Research article - (2005)04, 563 - 571
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
1Laboratory of Exercise Gerontology, Graduate School of Natural Sciences, Nagoya City University, Nagoya, Japan
2Center for Physical Activity and Aging, Department of Kinesiology and Sport Studies, Wichita State University, Wichita, USA
3Department 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
Email: t.yamauchi@nsc.nagoya-cu.ac.jp
Received: 19-09-2005 -- Accepted: 31-10-2005
Published (online): 01-12-2005
ABSTRACT

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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Effect of Home-Based Well-Rounded Exercise in Community-Dwelling Older Adults
Tomoko Yamauchi, Mohammod M. Islam, Daisuke Koizumi, Michael E. Rogers, Nicole L. Rogers, Nobuo Takeshima
2005(04), 563 - 571.
DOI: https://doi.org/