Skip main navigation

New offer! Get 30% off one whole year of Unlimited learning. Subscribe for just £249.99 £174.99. New subscribers only. T&Cs apply

Find out more

Exercise Programs

Exercise programs and strength training
group of older adults exercising
© Adobe Stock

Exercise Programs

Otago Exercise Program

Otago Exercise Program

Individually prescribed home exercise program comprising:

  • Balance retraining
  • Lower limb muscle strengthening
  • Walking.

Program Effectiveness:

  • Four trials – falls reduced 35%, rate of injuries reduced by 35%.
  • Most effective in 80+ age bracket and in those with a history of falls.

Tai Chi Group Sessions

  • Group fitness class of Tai Chi has shown to significantly reduce falls however not as effective with frail older people
  • One 60 min Tai Chi class for 16 weeks was effective in reducing falls by 33%.
  • The age range was 60-96 years recruited through a newspaper advertisement
  • Meta analysis of other group interventions reported the best results were gained from programs that included a higher challenge with balance and a higher dose of exercise but did not include walking.

Less walking equated to more time dedicated to balancing activities.

QLD Stay On Your Feet Program

Queensland Health

Individual Resources:

  • Individual checklist – fall history, medication, exercise history, balance & walking, vision health conditions and healthy eating.
  • Keep yourself safe
  • Improve balance and strength
  • Common hazards in the home
  • Ageing with vitality workbooks.

A large amount of information for professional and service providers with a pathway provided covering the areas of:

Investigation

  • Information on falls and falls prevention identify existing stakeholders and services
  • Assess readiness to take action.

Action

  • Prioritise evidence-based strategies
  • Engage stakeholders
  • Develop plan of action and how to measure success
  • Decide how to communicate.

Implement

  • Test before you act
  • Trial proposed strategies and resources with stakeholders
  • Implement action plan
  • Monitor progress and adjust as necessary
  • Communicate progress with stakeholders.

Review

  • Measure the impact of action
  • Measure the outcomes
  • Share results
  • Consider the next steps.

Stepping On Program

NSW Office of Preventative Health

  • A free community health program
  • 65 +yrs, living n NSW, able to walk independently, fearful of falling or had a recent fall
  • 7-week program, 2-hour weekly group session – strength & balance, safe footwear, medication management, vision, nutrition, moving safely in the community and reducing hazards in the home environment
  • Individual follow-up and can attend a booster session after 2 months
  • Fall reduction – 31%
  • The program not suitable for people with dementia or neuromuscular conditions.
© CQUniversity 2021
This article is from the free online

Personal Trainer's Toolkit: Developing Fitness Programs for Older People

Created by
FutureLearn - Learning For Life

Reach your personal and professional goals

Unlock access to hundreds of expert online courses and degrees from top universities and educators to gain accredited qualifications and professional CV-building certificates.

Join over 18 million learners to launch, switch or build upon your career, all at your own pace, across a wide range of topic areas.

Start Learning now