This study aims to investigate whether exercise snacks, a time-efficient approach involving short bouts of exercise performed throughout the day, can improve muscle strength in older adults with possible sarcopenia. Participants will be randomly assigned to an exercise snacks group, a home-based resistance training group, or a non-exercise control group. The intervention will last 8 weeks. Muscle strength and physical function will be assessed before and after the intervention.
Sarcopenia is a common age-related condition characterized by reduced muscle strength and impaired physical function, which may increase the risk of falls, disability, and loss of independence in older adults. Although resistance training is recommended as an effective strategy for improving muscle function, participation among older adults may be limited by time constraints, accessibility, and adherence challenges. Exercise snacks are a time-efficient exercise strategy consisting of short bouts of physical activity distributed throughout the day. This approach may reduce exercise barriers and improve adherence among older adults. However, evidence regarding the effects of exercise snacks on muscle strength in older adults with possible sarcopenia remains limited. This randomized controlled trial investigates the effects of 8 weeks of exercise snacks compared with home-based resistance training and a non-exercise control condition in older adults with possible sarcopenia. A total of 60 older adults will be randomly assigned to three groups: an exercise snacks group, a home-based resistance training group, or a non-exercise control group. Participants in the exercise snacks group will complete brief exercise sessions distributed throughout the day, while participants in the resistance training group will perform a structured home-based exercise program. The control group will maintain their usual lifestyle. The primary outcomes include muscle strength and physical function, assessed using handgrip strength, 5-time chair stand test, 30-second chair stand test, and isokinetic knee strength testing. Exercise adherence and adverse events will also be recorded throughout the intervention period. The findings of this study may provide evidence for practical, accessible, and scalable exercise strategies to improve muscle function among older adults with possible sarcopenia.
Study Type
INTERVENTIONAL
Allocation
RANDOMIZED
Purpose
TREATMENT
Masking
SINGLE
Enrollment
60
The exercise snacks intervention consisted of brief bouts of bodyweight exercises performed throughout the day for 8 weeks. Participants completed three exercise sessions per day, five days per week. Each session included five exercises: sit-to-stand, alternating seated knee extension, alternating standing knee flexion, high-knee marching in place, and wall push.
Participants completed an 8-week home-based resistance training program using the same bodyweight exercises as the exercise snacks group. Training was performed three days per week with multiple exercise sessions completed on each training day.
Sports Centre
Chongqing, Chongqing Municipality, China
Handgrip Strength
Handgrip strength was assessed using a hydraulic dynamometer. Participants performed three maximal voluntary contractions with the dominant hand, and the highest peak force was used for analysis.
Time frame: Baseline and after 8 weeks of intervention
Five-Time Chair Stand Test
The five-time chair stand test was used to assess lower-limb functional strength. Participants completed the test with their arms folded across the chest, and the best performance was recorded.
Time frame: Baseline and after 8 weeks of intervention
30-Second Chair Stand Test
Time frame: Baseline and after 8 weeks of intervention
Isokinetic Knee Peak Torque
Knee muscle strength was assessed using an isokinetic dynamometer. Peak torque at 60°/s and 180°/s was recorded.
Time frame: Baseline and after 8 weeks of intervention
Exercise Adherence
Exercise adherence was recorded throughout the intervention period based on completion of prescribed exercise sessions.
Time frame: During the 8-week intervention
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