DAILY PHYSICAL ACTIVITY INTENSITIES OF OLDER ADULTS IN SUPERVISED AND UNSUPERVISED EXERCISE PROGRAMS

Abstract

It is recommended that older adults should accumulate 20–30 minutes of moderate-intensity (4–5 METs) physical activity preferably on all days of the week. PURPOSE: To compare the amount of daily moderate intensity physical activity (MIPA) performed by older adults in a supervised exercise (SE) and an unsupervised exercise (UE) program. METHODS: Thirty-five female volunteers (70 ± 6 yr; SE group n = 10, UE group n = 25) participated in the study. The SE group performed a 12-wk well-rounded (aerobic, resistance, flexibility) exercise program of moderate intensity (near lactate threshold level) on 3 days/wk for 60 min/day. The UE group performed a 12-wk home-based well-rounded exercise program. Daily physical activities were evaluated subjectively (record books) and objectively (accelerometers) during the last two weeks of study period. RESULTS: Based on analysis of the record book, the UE group performed aerobic exercise (mainly walking) on 2.5 day/wk for 38 min/day, stretching exercise on 4.0 day/wk for 18 min/day, and resistance exercise on 3.3 day/wk for 24 min/day. Although the mean (± SD) daily energy expenditure (accelerometer data) was not significantly different between the two groups (SE 29.0 ± 4.0 kcal/kg/day, UE 28.9 ± 2.4 kcal/kg/day), the amount of time spent performing MIPA (accelerometer data) was significantly different between the groups (SE 24 min/day, UE 7 min/day; p < 0.05). After 12-wk of training, the improvement in arm curl (SE 21%, UE 17%), leg extension power (SE 18%, UE 13%), and trunk extension from prone position (SE 3%, UE 12%) was similar between the groups. However, SE led to a significant improvement in 12-min walk distance performance compared to that of UE (SE 18%, UE 10%; p < 0.01). CONCLUSION: To improve cardio-respiratory endurance, it is suggested that the UE group spend more time performing moderate intensity physical activity.