The purpose of this study was to determine the efficacy of a home-based kinesthesia, balance and agility (KBA) exercise program to improve symptoms among persons age > 50 years with knee osteoarthritis (OA). Forty-four persons were randomly assigned to 8-weeks, 3 times per week KBA, resistance training (RT), KBA + RT, or Control. KBA utilized walking agility exercises and single-leg static and dynamic balancing. RT used elastic resistance bands for open chain lower extremity exercises. KBA + RT performed selected exercises from each technique. Control applied inert lotion daily. Outcomes included the OA specific WOMAC Index of Pain, Stiffness, and Physical Function (PF), community activity level, exercise self-efficacy, self-report knee stability, and 15m get up & go walk (GUG). Thirty-three participants [70.7 (SD 8.5) years] completed the trial. Analysis of variance comparing baseline, mid-point, and follow-up measures revealed significant (p < 0.05) improvements in WOMAC scores among KBA, RT, KBA + RT, and Control, with no differences between groups. However, Control WOMAC improvements peaked at mid- point, whereas improvement in the exercise conditions continued at 8-weeks. There were no significant changes in community activity level. Only Control improved exercise self-efficacy. Knee stability was improved in RT and Control. GUG improved in RT and KBA+RT. These results indicate that KBA, RT, or a combination of the two administered as home exercise programs are effective in improving symptoms and quality of life among persons with knee OA. Control results indicate a strong placebo effect in the short term. A combination of KBA and RT should be considered as part of the rehabilitation program, but KBA or RT alone may be appropriate for some patients. Studies with more statistical power are needed to confirm or refute these results. Patient presentation, preferences, costs, and convenience should be considered when choosing an exercise rehabilitation approach for persons with knee OA.

The exercises are easy to learn, and the resistance training exercises can be done with body weight or inexpensive elastic bands.  I can teach you how to do the exercises and provide you with pictures and/or descriptions of each exercise to help you remember how to do them on your own. For just a few minutes a day, 3 days a week, participants in this study experienced significant improvement after only 8 weeks!

Give me a call and get started today!

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Enjoy!

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Other exercises than the ones mentioned in this study may be more beneficial for you, depending on what you’re goals and abilities are. If you want to know what’s best for you, give me a call and we’ll do an assessment to find out!

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Here’s a great video that explains the correct way to progress with a static kneeling hip flexor stretch.  It also points out the most common error that people make when attempting this stretch.

If you’d like to learn more about this particular stretch and accompanying exercises to correct muscle imbalances caused by too much sitting, give me a call and schedule an assessment to get a personalized program addressing your specific needs!

This study evaluated the effects of a 6-month combined aerobic and resistance training program on the body composition, glycemic control, lipid profile, and functional capacity of older patients with a long history of type 2 diabetes. 25 subjects (65.9 ± 4. 2 yrs; M/F: 13/12) with a long history of type 2 diabetes (16.7 ± 6.7 yrs) were randomly allocated into either the exercise or control groups. The exercise group trained three sessions a week. Each session consisted of a warm-up period, 30 minutes of moderate aerobic exercise, 10 minutes of resistance training with five leg muscle exercises (two sets of 10-12 repetitions at 50-70% of 1RM for each activity), and a cool-down period. The variables of body composition, glycemic control, lipid profile, and functional capacity were measured before and after the study period. Exercise training decreased waist-hip ratio and body fat of the trained subjects. Concentrations of fasting and 2-hour post-glucose challenge plasma glucose and serum insulin, and glycosylated hemoglobin decreased significantly in the exercise group. Exercise training improved the lipid profile and also increased the leg muscle strength and 6-minute walking distance of the trained subjects. The control group, however, increased their body fat and fasting plasma glucose, while other variables were not changed during the study period. The current results demonstrate that elderly patients with a long history of type 2 diabetes can benefit from the 6-month combined aerobic and resistance training program.

So what does all that mean? Simply put, the combination of only 30 minutes of moderate intensity aerobic exercise combined with minimal strength training  can significantly improve one’s ability to manage body weight, blood sugar control, and cholesterol after only six months of regular training! This also means improved quality of life, even for 70 year olds who have had type 2 diabetes for a decade or more.

If you are suffering with diabetes and want to maintain or improve your quality of life, give me a call and we’ll get you started on a personalized exercise program.

The full text article can be accessed here.

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Here’s a great article that uses mindful techniques to relieve back pain as an example:

Mindful Techniques to Relieve Low-back Pain.