The Stay Strong, Stay Healthy Program Improves Physical Function And Fall Risk In Older Adults

Abstract

The aging process, even in the absence of chronic disease, is marked by a decline in the mass, quality, and function of skeletal muscle, increasing the risk of falls. PURPOSE: The purpose was to determine effectiveness of an 8-week Stay Strong, Stay Healthy (SSSH) exercise intervention on improving older adults’ muscle strength, dynamic balance, and fall risk compared to controls. METHODS: 60 adults aged ≥60 yrs, were randomized into SSSH, active control (WALK), or sedentary control (CON) groups. 46 participants (SSSH n=15, WALK n=17, CON n=14) completed pre and post intervention general health and physical activity (PA) questionnaires, the Pittsburgh Sleep Quality Index Survey (PSQI), and total body DXA. Participants also completed the 10 m walk test (10MWT), 8 ft timed up and go (TUG), 30 s sit to stand (30STS), back scratch (BS), sit and reach flexibility tests, and the CDC four phase balance task. Repeated measures ANOVAs were used to determine group (SSSH, WALK, CON) × time (pre, post) interaction effects and percent changes (%∆) were analyzed using one-way ANOVAs, alpha was set at 0.05. RESULTS: SSSH and WALK participants significantly improved 30STS performance by 2.4 repetitions (p < 0.001) and 1.1 repetitions (p = 0.008), respectively, while CON did not improve. PSQI scores significantly increased (worsened) in CON (p = 0.040), did not change in WALK, and decreased (improved) by 1.3 points in SSSH (p = 0.009). Average BS distance for WALK or CON did not change, but SSSH participants improved (+ 4.3 cm, p = 0.040). Reported auxiliary PA did not change for WALK or CON; however, SSSH increased by more than 60 min/wk (p = 0.049). CONCLUSIONS: Participation in the 8-week SSSH resistance training program significantly improves lower body strength/coordination, dynamic balance, sleep quality, and engagement in auxiliary PA over sedentary and exercise volume matched walking groups,