Study: Four Minutes of Daily Resistance Training Improves Older Adults’ Strength and Balance

A team led by a Penn State University researcher divided 97 adults at least 65 years old into a control group and an exercise group. The exercise group performed four daily exercises—push-ups, chair stands, two-arm rows and stair stepping—each lasting 30 seconds followed by 30 seconds of rest.

Study Design and Exercises

The exercise regimen totaled four minutes per day. Participants completed the four exercises daily.

Measured Improvements

The exercise group showed significant improvements in functional performance, including 4.2 more repetitions in the chair stand, 3.6 more seconds in one-legged stand time and a 2.3-second decrease in sit-to-stand time, according to Safety+Health Magazine.

Researcher Comments on Indicators

Lead study author Christopher Sciamanna stated that these indicators predict future ability to enter a nursing home, likelihood of falling and developing difficulty walking. He added that exercise is the key to freedom, defined as the ability to do what one wants to do.

Publication Details

The study was published in PLOS One. The findings appear in Safety+Health Magazine at https://www.safetyandhealthmagazine.com/a-little-strength-training-every-day-brings-big-benefits-for-older-adults-study-finds/.