Table 5.
Outline of types, volume, and benefits of physical exercises that are recommended for the prevention and treatment of sarcopenia.
| Type of Physical Exercise |
Description | Volume and Frequency |
Benefits | References |
|---|---|---|---|---|
| Resistance training | Exercises with weights, resistance bands, or body weight | 2–3 times per week, 1–3 sets per exercise, 8–12 repetitions per set |
Increases of muscle mass, strength, bone density, reducing the risk of osteoporosis-related fractures | [28] |
| Endurance training | Chest press exercises, dorsal and rowing machines for upper body, leg press, leg extension and knee flexibility for lower body | 2–3 times per week, 20–60 min per session, with 1–2 sets and 8–10 repetitions to 2–3 sets and 6–8 repetitions |
Improves cardiovascular health, aids in weight management, and boosts endurance | [116,117] |
| Aerobic training | Stationary cycling and walking on treadmill | 2–3 times per week 20–45 min |
Improves cardiovascular health, muscle mass and strength, aerobic capacity | [118,119] |
| Balance training | Activities for stability improvement, such as tai chi, yoga, or specific balance exercises | 2–3 times per week, 20–30 min per session |
Enhances coordination, stability and proprioception, reducing the risk of falls and injuries | [119,120] |
| Flexibly training | Stretching exercises to enhance range of motion and flexibility | 2–3 times per week, 10–15 min per session, holding each stretch for 15–30 s |
Improves flexibility of joints and reduces muscle stiffness | [121] |
| Functional training | Exercises mimicking daily activities, often integrating strength, balance, and coordination | 2–3 times per week, 20–30 min per session | Enhances ability to perform daily tasks, improves overall function | [122] |
| Whole body vibration training (WBVT) | Participants squat or stand on the vibrating platforms | Vibration frequency and amplitude can be set differently depending on the machine for a safe effect on skeletal muscles (12–300 Hz) Time duration: variable (12–15 min) |
Enhances muscle strength, balance, bone density, flexibility, reducing the risk of falls and injuries | [123,124] |