IT'S time for older Australians to flex their muscles, with strength and balance training shown to improve their health, independence and quality of life.
The two-year Muscling Up Against Disability study by University of Queensland and the Burnie Brae Centre put 245 people aged between 65 and 92 through a 24-week progressive resistance and balance training program.
The participants were all Commonwealth aged care support recipients in Brisbane's north and had two supervised sessions a week.
Results from the $1.4 million federally funded study show the participants, on average, more than doubled their upper and lower body and core strength over the period.
Lead researcher Tim Henwood said many participants were people who initially found it hard to get out of the car or walk up stairs and who used walkers.
"But after the program a lot of the people were able to push back on their level of disability, and were stronger, had greater balance and were more confident," Dr Henwood said.
Participants used resistance training machines to perform weight-bearing exercises such leg and chest presses, lower back extensions and leg curls as well as balance exercises.
"We made sure the resistance for each person was progressive, increasing the weight gradually," Dr Henwood said.
On average, participants' leg strength improved by 33 per cent and there was a 13 per cent rise in overall physical performance.
Also noted was a 23 per cent drop in the risk of sarcopenia (muscle wastage), a 7 per cent reduction in frailty and a significant reduction in falls.
While strength and balance improved markedly, the study group also recorded reduced depression and anxiety.
"The success of programs like this can't just be about the exercises," Dr Henwood said. "It is also about social engagement. Around 80 per cent of those who participated in the study, and were driven to and from the centre, continued with the exercise program on their own accord afterwards."
Aged Care Minister Ken Wyatt said the results were "life changing" and "seemingly miraculous" for some participants.
He said the exercise is very simple and yet for many, it could make the difference between increasing disability, and remaining independent in their own homes.
According to the study's authors, progressive resistance and balance training is the only exercise mode shown to reduce many of the adverse effects associated with normal ageing, including the reduction in physical disability and chronic diseases including diabetes 2, osteoporosis and osteoarthritis, all of which increase the requirement for aged care services.
The study results also indicated a steady reduction in participants' overall health care costs.
