Guide to Physical Activities (Resistance and Endurance Training) at Home to Improve the Quality of Life of the Elderly

Background and Aim: The global population is aging, and maintaining a high quality of life (QoL) in the elderly is a primary public health objective. Age-related physiological decline, often exacerbated by sedentary behavior, leads to reduced functional capacity, increased risk of chronic disease, and loss of independence. Home-based physical activity represents a safe, accessible, and low-cost strategy to counteract these effects. This guide synthesizes evidence to provide a practical framework for implementing resistance and endurance exercise programs at home for the elderly population. Methods: This review article was developed by synthesizing information from contemporary scientific literature, clinical guidelines, and review papers focused on exercise for older adults and home-based physical activity. The primary source for exercise protocols and figures is the review by Parastesh and Moradi, which provided a framework for home-based exercise during the COVID-۱۹ pandemic. This information was adapted and expanded to specifically address the physiological and functional needs of the elderly. Results: Evidence-based guidelines for both endurance and resistance exercises are presented. For endurance exercise, protocols for walking, treadmills, and stationary bikes are detailed, with intensity prescriptions guided by Heart Rate (HR) and the Rating of Perceived Exertion (RPE) scale. A comprehensive bodyweight resistance training program is outlined, targeting major muscle groups to combat sarcopenia and improve functional strength. This includes exercises such as squats, modified push-ups, lunges, and core stability movements. The importance of proper form, safety considerations, and the inclusion of warm-up, cool-down, flexibility, and balance components are emphasized. Conclusion: A structured, home-based physical activity program incorporating both endurance and resistance training is a highly effective strategy for improving physical function, reducing disease risk, and enhancing the overall quality of life in older adults. This guide provides a practical, evidence-based toolkit for elderly individuals to remain active, healthy, and independent within their own homes.

کلیدواژه ها:

Geriatric Health ، Home-based Exercise ، Resistance Training ، Endurance Exercise ، Quality of Life ، Sarcopenia ، Active Aging