Get Fit For Active Living: An 8-week Older Adult Exercise And Educational Program

Abstract

"Get Fit for Active Living" (GFAL) is an 8-week evidence-based physical activity education program developed for older adults by the Canadian Centre for Activity and Aging. This community-based program educates older adults about the importance of exercise and provides them with experience in developing an exercise routine, which in turn motivates them to continue their exercise. PURPOSE: To determine functional and physical fitness changes over the 8-week program. METHODS: 208 previously sedentary participants (mean age 70.6 ± 6 years; 138 females, 70 males) were recruited at five sites across Canada. Each week they attended two exercise sessions and one education session led by a GFAL trained facilitator. Pre- and post eight-week program measurements included the Short Physical Performance Battery (SPPB; timed measures of standing balance, walking speed, and ability to rise from a chair), self-paced 400-metre walk, and four components of The Seniors Fitness Test (arm curl, chair sit & reach, back scratch, 8-foot up & go). RESULTS: 173 participants (83%; mean age 70.4 ± 5 years; 112 females, 61 males) completed the 8-week program. All parameters (except upper body flexibility) showed significant improvement (p<0.010) post-intervention. Physical functioning as assessed by the SPPB increased from 10.99 ±1.1 to 11.51 ±0.89. Lower body strength (repeated chair stands time) decreased from 11.7 ±3.7 s to 10.0 ±2.8 s. 400-metre walk speed increased from 1.2 ±0.2 m/s to 1.3 ±0.2 m/s. Arm curls in 30 seconds increased from 15 ±4 to 18 ±5. Lower body flexibility significantly increased from 0.1 ± 9.0 cm to 2.6 ± 8 cm in the chair sit and reach test. Agility and dynamic balance (8-foot up & go) improved from 6.4 ±1.2 s to 5.9 ±1.0 s. Upper body flexibility as assessed by the back scratch test did not show significant improvement (-6.6 ±10.9 cm to -5.7 ±10.5 cm). CONCLUSIONS: This short-term community-based 8-week intervention was effective in increasing the functional and physical capacity of previously sedentary older adults. Six and 12 month follow-ups and an evaluation of booster sessions to maintain gains are planned.