A review commissioned by Public Health England and the Centre for Ageing Better indicates that muscle and bone strengthening, and balance activities, bring health benefits for adults of all ages, including older adults.
Poor muscle strength increases the risk falls by 76% in older adults. Strengthening and balance activities help prevent falls, and improve mood, sleep patterns and energy levels. Such activities also reduce the risk of early death.
Give your bones a workout, public told. London: BBC Health News, July 4th 2018.
“Only one in three men and one in four women do enough of the right types of exercise to keep both healthy and strong, say the experts”.
Major health benefits from strengthening and balance activity. [Online]: Public Health England (PHE), July 6th 2018.
“ …falls are responsible for around 95% of all hip fractures, costing the NHS over £1 billion per year”.
This relates to:
Foster, C. Armstrong, M. [and] Hillsdon, M. [et al] (2018). Muscle and bone strengthening and balance activities for general health benefits: in adults and older adults. Summary of a rapid evidence review for the UK Chief Medical Officers’ update of the physical activity guidelines. London: Public Health England (PHE) [and] Centre for Ageing Better, July 2018. PHE Publication Gateway, Reference No.2018207 / 2017207.
Strength and Balance Exercise Programmes for Falls Prevention: Quality / Audit Criteria
This document, from Public Health England and the National Falls Prevention Coordination Group, specifies seven quality markers / audit criteria for strength and balance exercise programmes, which are:
- Population level physical activity.
- Integrated care.
- Provision of evidence-based muscle strengthening and balance improvement exercise programmes.
- Completion of muscle strengthening and balance improvement falls prevention exercise programmes.
- Participant adherence to muscle strengthening and balance improvement falls prevention exercise programmes.
- Demonstrating improvements in gait and balance.
- Maintaining activity.
Strength and balance quality markers: supporting improvement through audit. London: Public Health England [and] National Falls Prevention Coordination Group Member Organisations, July 2019. PHE Publications Gateway No.GW-531.
High Intensity Interval Training (Hiit)
Ives, L. (2019). Short bursts of intense exercise ‘better for weight loss’. London: BBC Health News, February 16th 2019.
Possibly of background (unrelated) interest, regarding cardiovascular ill-health and dementia risk:
Therrien, A (2018). Unfit in middle age: are you doomed? London: BBC Health News, June 14th 2018.
A Question of Balance?
Sedentary TV watching, too (in moderation), may be of value in improving mental health and wellbeing.
Watching England at the world cup ‘good for your nerves’ claims NHS doctor. [Online]: NHS England, July 7th 2018.
Benefits of Physical Exercise Upon Hippocampus-Dependent Episodic Memory?
Short bursts of light exercise may enhance hippocampal episodic memory, but there is insufficient evidence (as yet) for this being effective in the prevention of cognitive decline and dementia:
No proof that ‘daily bursts of exercise’ can prevent dementia. London: NHS Digital; Behind the Headlines, October 1st 2018.
This relates to:
Full Text Link (Note: This article requires a suitable Athens password, a journal subscription or payment for access).
Suwabe, K. Byun, K. [and] Hyodo, K. [et al] (2018). Rapid stimulation of human dentate gyrus function with acute mild exercise. Proceedings of the National Academy of Sciences of the United States of America (PNAS). September 24th 2018. [Epub ahead of print].
Physical Activity Guidelines
Guidelines on physical activity levels indicate that any form of physical exercise helps to protect against obesity, Type 2 diabetes, heart disease and depression.
“ … any activity is better than none, and more is even better”.
Strengthen muscles as well as heart to stay fit and healthy, say top doctors. London: BBC Health News, September 7th 2019.