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A Review on Aging, Sarcopenia, Falls, and Resistance Training in Community-Dwelling Older Adults

Author

Listed:
  • Filipe Rodrigues

    (ESECS—Polytechnic of Leiria, 2411-901 Leiria, Portugal
    Life Quality Research Center (CIEQV), 2040-413 Rio Maior, Portugal)

  • Christophe Domingos

    (Life Quality Research Center (CIEQV), 2040-413 Rio Maior, Portugal)

  • Diogo Monteiro

    (ESECS—Polytechnic of Leiria, 2411-901 Leiria, Portugal
    Research Center in Sports, Health and Human Development (CIDESD), 5001-801 Vila Real, Portugal)

  • Pedro Morouço

    (ESECS—Polytechnic of Leiria, 2411-901 Leiria, Portugal
    Center for Innovative Care and Health Technology (ciTechCare), 2410-541 Leiria, Portugal)

Abstract

As aging continues to grow in our society, sarcopenia and associated fall risk is considered a public health problem since falling is the third cause of chronic disability. Falls are negatively related to functionality and independence and positively associated with morbidity and mortality. The cost of treatment of secondary injuries related to falls is high. For example, one in ten fall incidents leads to bone fractures and several other comorbidities. As demonstrated by several experimental studies, adopting a more active lifestyle is critical for reducing the number of fall episodes and their consequences. Therefore, it is essential to debate the proven physical exercise methods to reduce falls and fall-related effects. Since muscle mass, muscle strength, bone density, and cartilage function may play significant roles in daily activities, resistance training may positively and significantly affect the elderly. This narrative review aimed to examine current evidence on existing resistance training using resistance machines and bodyweight or low-cost equipment for the elderly and how they are related to falls and fall-related consequences. We provide theoretical links between aging, sarcopenia, and falls linking to resistance training and offer practical suggestions to exercise professionals seeking to promote regular physical exercise to promote quality of life in this population. Exercise programs focusing on strength may significantly influence muscle mass and muscle strength, minimizing functional decline and risk of falling. Resistance training programs should be customized to each elderly according to age, sex, and other fundamental and individual aspects. This narrative review provides evidence to support recommendations for practical resistance training in the elderly related to intensity and volume. A properly designed resistance training program with adequate instructions and technique is safe for the elderly. It should include an individualized approach based on existing equipment (i.e., body weight, resistance machines). Existing literature shows that exercise performance towards 2–3 sets of 1–2 exercises per major muscle group, performing 5–8 repetitions or achieving intensities of 50–80% of 1RM, 2–3 times per week should be recommended, followed by training principles such as periodization and progression. Bearing this in mind, health and exercise professionals should combine efforts focusing on efficient strategies to reduce falls among the elderly and promote higher experiences of well-being at advanced stages in life.

Suggested Citation

  • Filipe Rodrigues & Christophe Domingos & Diogo Monteiro & Pedro Morouço, 2022. "A Review on Aging, Sarcopenia, Falls, and Resistance Training in Community-Dwelling Older Adults," IJERPH, MDPI, vol. 19(2), pages 1-11, January.
  • Handle: RePEc:gam:jijerp:v:19:y:2022:i:2:p:874-:d:723951
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    References listed on IDEAS

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    1. Nicholas A. Bishop & Tao Lu & Bruce A. Yankner, 2010. "Neural mechanisms of ageing and cognitive decline," Nature, Nature, vol. 464(7288), pages 529-535, March.
    2. Kyle Edmunds & Magnús Gíslason & Sigurður Sigurðsson & Vilmundur Guðnason & Tamara Harris & Ugo Carraro & Paolo Gargiulo, 2018. "Advanced quantitative methods in correlating sarcopenic muscle degeneration with lower extremity function biometrics and comorbidities," PLOS ONE, Public Library of Science, vol. 13(3), pages 1-16, March.
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    Cited by:

    1. Alex Barreto de Lima & Fátima Baptista & Duarte Henrinques-Neto & André de Araújo Pinto & Elvio Rúbio Gouveia, 2023. "Symptoms of Sarcopenia and Physical Fitness through the Senior Fitness Test," IJERPH, MDPI, vol. 20(3), pages 1-10, February.
    2. Pedro Morouço, 2024. "Wearable Technology and Its Influence on Motor Development and Biomechanical Analysis," IJERPH, MDPI, vol. 21(9), pages 1-9, August.
    3. Filipe Rodrigues & António M. Monteiro & Pedro Forte & Pedro Morouço, 2023. "Effects of Muscle Strength, Agility, and Fear of Falling on Risk of Falling in Older Adults," IJERPH, MDPI, vol. 20(6), pages 1-8, March.

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