University of Potsdam, Division of Training and Movement Sciences, Am Neuen Palais 10, 14469, Potsdam, Germany.
Division of Exercise and Movement, University of Applied Sciences for Sport and Management Potsdam, Am Luftschiffhafen 1, 14471, Potsdam, Germany.
Ageing Res Rev. 2021 May;67:101265. doi: 10.1016/j.arr.2021.101265. Epub 2021 Feb 8.
This systematic review and meta-analysis aimed to examine the effects of home-based exercise programmes on measures of physical-fitness in healthy older adults. Seventeen randomized-controlled trials were included with a total of 1,477 participants. Results indicated small effects of home-based training on muscle strength (between-study standardised-mean-difference [SMD] = 0.30), muscle power (SMD = 0.43), muscular endurance (SMD = 0.28), and balance (SMD = 0.28). We found no statistically significant effects for single-mode strength vs. multimodal training (e.g., combined balance, strength, and flexibility exercises) on measures of muscle strength and balance. Single-mode strength training had moderate effects on muscle strength (SMD = 0.51) and balance (SMD = 0.65) while multimodal training had no statistically significant effects on muscle strength and balance. Irrespective of the training type, >3 weekly sessions produced larger effects on muscle strength (SMD = 0.45) and balance (SMD = 0.37) compared with ≤3 weekly sessions (muscle strength: SMD = 0.28; balance: SMD = 0.24). For session-duration, only ≤30 min per-session produced small effects on muscle strength (SMD = 0.35) and balance (SMD = 0.34). No statistically significant differences were observed between all independently-computed single-training factors. Home-based exercise appears effective to improve components of health- (i.e., muscle strength and muscular endurance) and skill-related (i.e., muscle power, balance) physical-fitness. Therefore, in times of restricted physical activity due to pandemics, home-based exercises constitute an alternative to counteract physical inactivity and preserve/improve the health and fitness of healthy older adults aged 65-to-83 years.
本系统评价和荟萃分析旨在研究基于家庭的运动方案对健康老年人身体适应能力指标的影响。共纳入 17 项随机对照试验，总计 1477 名参与者。结果表明，基于家庭的训练对肌肉力量（组间标准化均数差值 [SMD] = 0.30）、肌肉力量（SMD = 0.43）、肌肉耐力（SMD = 0.28）和平衡（SMD = 0.28）有较小的影响。我们发现，单一模式力量训练与多模式训练（例如，结合平衡、力量和柔韧性练习）在肌肉力量和平衡方面的效果没有统计学意义。单一模式力量训练对肌肉力量（SMD = 0.51）和平衡（SMD = 0.65）有中等影响，而多模式训练对肌肉力量和平衡没有统计学意义。无论训练类型如何，每周进行>3 次训练比每周进行≤3 次训练对肌肉力量（SMD = 0.45）和平衡（SMD = 0.37）的影响更大（肌肉力量：SMD = 0.28；平衡：SMD = 0.24）。对于每次训练的持续时间，只有每次训练持续时间≤30 分钟对肌肉力量（SMD = 0.35）和平衡（SMD = 0.34）有较小的影响。在所有独立计算的单一训练因素之间没有观察到统计学上的显著差异。基于家庭的运动似乎可以有效提高健康相关（即肌肉力量和肌肉耐力）和技能相关（即肌肉力量、平衡）身体适应能力的各个方面。因此，在由于大流行而限制身体活动的时期，基于家庭的运动是一种替代方法，可以防止身体活动不足，保持和提高 65 至 83 岁健康老年人的健康和体能。
