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Short-term Multicomponent Exercise: Effective For Addressing Major Variables That Influence Fall Risk In Older Adults

Falls are commonly linked to gait and balance inconsistencies, influenced by a combination of variables including muscle strength and power. For years, short-term higher intensity multicomponent dynamic training methods have been used to improve athletic performance in younger populations by significantly affecting variables including muscular strength and force, gait, and balance. Currently, there are a number of fall prevention programs. However, questions specifically surrounding mode and duration of these fall prevention programs still exist. PURPOSE: To determine if a short-term, 8-week multi-component dynamic resistance-training program is effective in eliciting positive changes in factors that directly influence fall risk in older adults. METHODS: Forty men and women (ages 55-90 yrs.; mean = 69.5) performed 8-weeks of multi-component dynamic training (3x/week; 45-minutes per session) consisting of skill appropriate agility and change of direction training, specific lower body strength exercises, and both stationary and dynamic balance training. Muscle performance was measured pre/post using a 10RM bilateral leg extension and a standardized sit-to-stand test. Repetition-by-repetition force (N) was assessed using a calibrated force plate during the sit-to-stand test. Balance, gait, and speed were measured via standardized balance and walking tests. Changes in lean and fat masses were obtained via dual energy X-ray absorptiometry (DXA). Pre/post mean differences were analyzed using Paired T-tests. RESULTS: Training elicited positive outcomes in all muscle performance variables. Sit-to-stand efficiency increased (+53.9%; p<0.001) and repetition-by-repetition mean force improved +6.0% (p<0.05) during the same test. Significant increases in mean 10RM bilateral leg extension (+8.6kg; +28.0%; p<0.001), and positive balance changes were also observed (11.5%; p<0.01). Walking time decreased in all participants (-30.1%; p<0.001). CONCLUSION: Shorter, higher intensity dynamic exercise can be a safe and effective way to improve muscle performance, gait speed, and balance in older adults at risk for falling.