Modified elastic band with a coconut shell on muscle strength and balance in the elderly

INTERVENTION: The participants were randomly assigned to either the exercise (n=15) or control groups (n=15). All training sessions were performed under the supervision of a physiotherapist. The exercise group used a modified elastic band with a coconut shell three days a week for four weeks. Both groups received a single educational session on fall prevention after a baseline assessment. The Functional Reach Test (FRT) and Timed Up and Go Test (TUG) were used to assess balance, respectively. The 30‐second chair stand test (30CST) was also used to measure leg strength. All outcome parameters were measured at the beginning of the study, immediately after a single exercise session, and after four weeks of exercise. The intensity of program consisted of two level including low (7‐11) and moderate (12‐14) dose due to progression assessed by RPE. In this study, a home‐based exercise program was established. The elastic band resistance training program consisted of the warm‐up phase, exercise condition, and cool‐down phase. Each program session lasted for around 45 minutes. During the warm‐up phase, stretching (four positions), general active exercise (three positions), and self‐foot massage (two positions) were performed, respectively. In the exercise condition, 11 positions involving upper and lower limb resistance were performed using a modified elastic band with a coconut shell. Theses exercises included biceps curls, shoulder abduction, and seat knee flexion and extension. The participants performed 2–3 sets of 10–15 repetitions for each exercise. For the cool‐down phase, self‐foot massage (one position) and breathing exercise (two positions) were performed, respectively. For the first two weeks of the program, all participants in the exercise group were asked to perform CONDITION: Musculoskeletal ‐ Normal musculoskeletal and cartilage development and function Sarcopenia; ; Sarcopenia PRIMARY OUTCOME: The 30‐second chair stand test (30CST) [ 30CST is commonly used for both testing leg strength and endurance in older adults as a composite primary outcome . In this study, the 30CST was used to assess the number of times the participant returned to a full standing position in 30 seconds. It was measured at the beginning of the study, immediately after a single exercise session, and after four weeks of exercise (primary endpoint).] Time up and go test (TUG) [TUG was used to assess the amount of time spent getting up from sitting on a chair to the bipedal position, walking three meters, turning, returning, and sitting on the chair again. It was a composite primary outcome. It was measured at the beginning of the study, immediately after a single exercise session, and after four weeks of exercise (primary endpoint).] SECONDARY OUTCOME: Functional reach test (FRT)[FRT was used to assess the maximal distance an individual can reach forward beyond arm’s length in a standing position without loss of balance, taking a step, or touching the wall. The dominant arm was assessed three times, with the average distance used for analysis. It was measured at the beginning of the study, immediately after a single exercise session, and after four weeks of exercise. ] INCLUSION CRITERIA: 1) aged 60 years and older, 2) able to stand and walk independently, 3) able to follow instructions, 4) received a Thai Mental State Examination (TMSE) score of more than 23 points, and 5) expressed a willingness to participate in the research.