Aerobic Dance Classes Help Keep Seniors Steady

Source: Tufts University
September 18, 2002 (Reviewed: September 3, 2004)

Regular exercise can help seniors stay flexible and steady on their feet, but it can be hard for some sedentary adults to start and stick with an exercise program. The key is to find a program that is enjoyable and relatively easy to do. With that in mind, a group of Japanese researchers looked at the benefits of participation in an aerobic dance class geared to older women. Their report appeared in a recent issue of Age and Aging.

The study involved 38 healthy women aged 72-87. Half participated in one-hour aerobic dance classes that were held 3 times a week for 12 weeks. The other half did not exercise during that time; they served as the control, or comparison group. Measurements of strength, flexibility, and balance were recorded at the start and end of the 12-week study.

Favorable results

The women who participated in the aerobic dance class showed marked improvements in their ability to balance on one foot and to balance while leaning forward. They were also able to walk around obstacles more quickly, an indication of improved lower body strength. The women who did not exercise showed no such improvements.

The type of body movements incorporated into aerobic dance classes - side stepping, walking forward and back, knee bends, and lunges - help to promote better balance, improved flexibility, and greater leg strength. All of these benefits make individuals less prone to falls. Since falls are the most common cause of disability among older adults, the authors of this study see improved stability as one of the prime benefits of this type of exercise program.

Choosing an exercise program

The authors point out that the women in this study were all basically healthy to begin with, so most were able to participate fully in the exercise classes. But a key to the success of this program is that the class was designed specifically for seniors, with adequate warm-up and cool-down periods and a gradual increase in the amount of exertion required to do the exercise routines. Most of the women faithfully attended all of the exercise sessions, possibly because the combination of music and movement appealed to them.

Low impact aerobic dance classes are a common offering at many senior centers and health facilities. These sessions are typically geared to their audience; so, with the right program it's possible to get a good workout without overdoing it. And the benefits extend beyond the obvious cardiovascular effects.

Source

• Dance-based aerobic exercise may improve indices of falling risk in older women. R. Shigematsu, M. Chang, N. Yabushita,  et al., Age and Aging, 2002, vol. 31, pp. 261--266

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