The effects of different muscle loading exercise (MLEX) modes and volume on musculoskeletal health are not well-studied in older populations. Therefore, several academic and healthcare institutions in Singapore teamed up in a study to compare the effects of community-based MLEX modalities and volume on musculoskeletal health in elderly people.
In their study reported by Frontiers in physiology in July 2023,86Elderly men and 170 women, age 50-82 years old, were assigned to the sedentary (60 people), muscle strengthening exercise (71 people), aerobic exercise (62 people) and Tai Chi exercise (63 people) groups, based on > 2 years of exercise history. Exercise volume was compared between “Minimum” (“Min” < 60 min/week), “Low” (60-120 min/week). “Moderate” (121-239 min/week) and “High” (240-720 min/week) volumes.
All three modes of MLEX were associated with lower percentage of body fat and higher percentage of lean body mass, but not with higher bone mineral density (BMD, total body, lumbar spine, total hip and neck of femur), than the sedentary group. Tai Chi group had a distinct advantage in trunk flexibility. Both the Tai Chi group and the aerobic exercise group performed better than the sedentary group in the one-leg stand balance test. Isometric strength and throwing speed and peak power with a 2 kg power ball were higher in the MLEX than the sedentary groups, in the ranking order of muscle strengthening exercise, aerobic exercise and Tai Chi. However, there was no difference in handgrip strength performance between the MLEX groups, which performed better than the sedentary group participants. Accumulating >120 min/week of MLEX can promote body composition health and muscle functions, but 60 min/week of MSE alone may have equal or better outcomes in these parameters.
Conclusion: Community-based MLEX classes may be used to mitigate age-related chronic diseases that are associated with body composition and muscular functions.
