Unsupervised low-intensity home exercises as an effective intervention for improving physical activity and physical capacity in the community-dwelling elderly

[Purpose] The purpose of this study was to examine the effectiveness of unsupervised low-intensity home exercises in improving physical activity and physical capacity for daily activities among the community-dwelling elderly. [Participants and Methods] We included 24 female older participants and divided them into two groups: 14 in the resistance training group and 10 in the fast walking group. The resistance training group performed shoulder joint flexion and abduction exercises using a resistance tube twice daily (in the morning and afternoon). Participants in the fast walking group walked fast for 3,000 steps once daily. Both groups continued the exercise intervention for 6 months. We measured the forced vital capacity, respiratory muscle strength, physical activity, walking distance in the 6-min walk test, grip strength, and knee extension strength before and after the intervention. [Results] The forced vital capacity significantly increased in the resistance training group, whereas the moderate-intensity physical activity time significantly increased in both groups and the vigorous-intensity physical activity time increased in the fast walking group only. We observed no intergroup differences in respiratory muscle strength, 6-min walking distance, grip strength, or knee extension strength. [Conclusion] The results of this study suggest that low-intensity home exercises can improve pulmonary function and physical activity and should be recommended for promoting health in the community-dwelling elderly.