From the Guidelines
Multicomponent exercise is highly recommended for overall health and fitness, especially for older adults, as it reduces the risk of falls, improves physical function, and enhances bone health, according to the World Health Organization 2020 guidelines on physical activity and sedentary behaviour 1.
Key Components of Multicomponent Exercise
- Strength training: 2-3 days per week, using weights, resistance bands, or bodyweight exercises, targeting major muscle groups with 1-3 sets of 8-12 repetitions
- Aerobic exercise: 150 minutes of moderate-intensity activity weekly, such as brisk walking, swimming, or cycling
- Balance exercises: 2-3 times weekly, including single-leg stands, heel-to-toe walks, and other activities that challenge balance and coordination
- Flexibility exercises: daily stretching of major muscle groups to maintain range of motion
Implementation and Progression
- Start gradually with lighter weights and shorter durations, then progressively increase intensity as fitness improves
- Proper form is essential to prevent injury, so consider working with a fitness professional initially
- The comprehensive approach of multicomponent exercise is effective because each component addresses different physiological systems, creating synergistic benefits that exceed what any single type of exercise could provide alone, as supported by high-certainty evidence from the World Health Organization 2020 guidelines 1 and moderate-certainty evidence from a systematic review on physical activity and falls prevention 1.
Benefits of Multicomponent Exercise
- Reduces the risk of falls and fall-related injuries, as demonstrated by moderate-certainty evidence from a systematic review on physical activity and falls prevention 1
- Improves physical function and reduces the risk of physical functional limitations, as shown by high-certainty evidence from the World Health Organization 2020 guidelines 1
- Enhances bone health and reduces the risk of osteoporosis, as supported by moderate-certainty evidence from a systematic review on physical activity and osteoporosis prevention 1
From the Research
Effects of Multicomponent Exercise
- Multicomponent exercise programmes have been shown to be effective in improving physical functioning among older adults, including those in nursing homes 2.
- These programmes typically include a combination of strength, balance, and aerobic training, and have been found to reduce the risk of falls and improve measures of strength, balance, and mobility 2, 3, 4.
- Multicomponent exercise has also been found to enhance muscle mass, power output, and functional outcomes in institutionalized frail nonagenarians 4.
- The addition of cognitive training components to multicomponent physical exercise may potentially increase the effects of exercise on dual-task walking and fall risk in older adults 5.
- Studies have shown that multicomponent exercise programmes can be implemented safely and effectively in various settings, including nursing homes and community-based programs 2, 6, 3, 4, 5.
Benefits for Specific Populations
- Older nursing home residents have been found to benefit from multicomponent exercise programmes, with improvements in physical functioning and reduced risk of falls 2.
- Frail nonagenarians have also been shown to benefit from multicomponent exercise programmes, with improvements in muscle power output, muscle mass, and functional outcomes 4.
- Older adults with cognitive impairment may benefit from multicomponent exercise programmes that include cognitive training components, although more research is needed to confirm this 5.
Key Components of Multicomponent Exercise
- Strength training: included in many multicomponent exercise programmes to improve muscle strength and power 2, 3, 4.
- Balance training: included in many multicomponent exercise programmes to improve balance and reduce the risk of falls 2, 3, 4.
- Aerobic training: included in many multicomponent exercise programmes to improve cardiovascular health and endurance 2, 6, 3.
- Cognitive training: may be included in multicomponent exercise programmes to improve cognitive function and dual-task walking ability 5.