EFFECTS OF HOME-BASED EXERCISE PROGRAM IN JAPANESE OLDER ADULTS

建议老年人参加全面的（有氧、力量、柔韧性和平衡）锻炼计划，以提高他们的整体健康和独立性。我们的目的是评估以家庭为基础的全面锻炼的效果，并为社区居住的老年人制定合适的锻炼计划。运动项目包括步行、弹力带运动、拉伸和使用稳定训练器进行的定制平衡训练。在干预前后测量体重、静态平衡（闭眼单腿平衡）、动态平衡（功能范围、稳定性极限）、心肺适能（12分钟步行距离）、肌肉力量和力量（臂旋度）、肌肉力量（腿伸直力等）、柔韧性（俯卧位躯干伸直、躯干屈曲、背部抓伤）。在12周的家庭锻炼计划后，锻炼组在12分钟步行、手臂弯曲、腿部伸展力量、背部抓伤和俯卧姿势的躯干伸展方面都有改善。对照组的任何变量都没有变化。以家庭为基础的全面锻炼计划很容易被社区居住的老年人采用，并有效地改善了他们的整体健康和独立生活。

ABSTRACTIt is recommended that older adults participate in a well-rounded (aerobic, strength, flexibility and balance) exercise program to improve their overall fitness and independence. Our purposes were to assess the efficacy of home-based well-rounded exercises, and to develop a suitable exercise program in community dwelling older adults. The exercise program consists of walking, elastic band exercise, and stretching and customized balance training using stability trainer. Measurement of body mass, static balance (single leg balance with closed eyes), dynamic balance (functional reach, limits of stability), cardio-respiratory fitness (12-min walk distance), muscular strength and power (arm curl), muscle power (leg extension power etc.), and flexibility (trunk extension from prone position, trunk flexion, back scratch) were taken before and after the intervention. After the 12-wk home-based exercise program, improvements were noted in 12-min walk, arm curl, leg extension power, back scratch, and trunk extension from prone position for the exercise group. No change was noted in any of the variables for the control group. Home-based well-rounded exercise programs are readily adopted by community-dwelling older adults and are effective in improving their overall fitness and independence life.