Balance training among older adults, how much is needed?
Effects of Balance Training on Balance Performance in Healthy Older Adults: A Systematic Review and Meta-analysis
Title | Effects of Balance Training on Balance Performance in Healthy Older Adults: A Systematic Review and Meta-analysis |
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Authors | Lesinki M et al |
Journal | Sports Medicine |
Impact Factor | 5.038 |
Web Link | Click here |
Year | 2015 |
Why they did it?
Balance training for older adults (aged 65+ years) has established beneficial effects of markers of functional status including improved postural control and mobility. This is important because improved postural control and mobility reduce the risk of falling and bone fractures, which have negative effects on older adults overall health and well-being. However, dose-response relationships between balance training and improved functional status have not been established. For example, little is known about the training duration period, frequency and volume. It is therefore difficult to provide accurate guidance on how long and how much balance training is needed in order to attain the desired beneficial functional status effects for healthy older adults.
How they did it?
A systematic review of randomised control trials was conducted. Studies were included which met the criteria of; (1) having participants with a mean age >65yrs, (2) protocol that had both static and dynamic measures of balance and (3) had at least one test of balance (i.e. 30 meter walking test, gait speed). A total of 345 studies were initially identified, and 23 met the inclusion criteria. Included studies were assessed for number of participants, age, sex, training period, training frequency, training volume, number of training exercises and duration of session. These studies assessed several types of balance-related outcomes including static, dynamic steady-state, proactive, reactive and other balance tests.
What they found?
Overall, this review showed that, balance training is effective in improving functional status. The pooled data suggested that a duration of 10-12 weeks, 3 sessions a week, 30-45 minutes in length and accumulating 90-120 minutes per week was the most effective balance training protocol. However, the authors the stress caution when interpreting these results, as most studies were regarded as methodologically weak, for example they had small numbers and short study duration.
Ok, what does this mean to me?
Despite some limitations, this review suggests that older adults should engage in balance exercises to improve functional status. But, further research is needed to determine a detailed dose-response relationship of balance training in terms of intensity and specific number of exercises. Also, importantly balance training should be done in combination with regular moderate-intensity aerobic physical activity. All activities should start at a level that is easily manageable and gradually build up to what is desired. Some strategies to aid clients to ‘build up’ include engaging in tasks such as gardening (as well as other everyday activities e.g. cleaning), stretching and group classes in yoga.
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