What do you think is a useful and effective solution for fall recovery training? Latest research shows that power plate exercises for seniors strengthen the muscles and bones in their legs. But there is still not enough evidence that this type of exercise, which is also a special treatment method, prevents people from falling or not?
Exercise is an essential part of a healthy lifestyle at any age. However, finding an effective and safe way to exercise can be challenging, especially for seniors. In recent years, power plate exercise has emerged as a new and effective way to improve health and fitness.
As we age, the strength of most muscles and bones also decreases, and these organs become weaker and thinner. All of this increases the likelihood of a person falling. Even a simple fall can sometimes cause a broken bone and other complications. Many have been hospitalized or lost their jobs due to simple falls, and many others have suffered long-term hospitalization.
In this article from the humanhealthmag, we examine whether power plates can strengthen the muscles and bones of older people and reduce the likelihood of falls in older people and other frail people, based on one of the most recent studies.
Power Plate Exercises for Seniors
As the population ages, the number of people who experience falls and have to undergo long recovery periods due to them will also increase. Exercise such as power plate exercises for seniors can improve bone and muscle strength, which can reduce the risk of falling, but older people, especially those with health problems and reduced mobility, may not be able to do such beneficial exercises. For years, doctors have been looking for ways to improve the strength and stability of muscles and bones in people who either find it difficult to exercise or think they are more likely to fall than normal.
Power plates are special training devices and tools that are based on oscillation and vibration. The history of using this technique dates back to the 19th century, when a neurologist named Jean-Martin Charcot invented a vibrating chair to relieve the symptoms of Parkinson’s disease. The death of this neurologist caused no one to evaluate the success of his design for a long time, but this treatment method has recently received a lot of attention.
Power plate exercises for seniors are a common type of exercise in gyms, especially gymnastics halls. The more common types have a special plate or platform that a person can stand on during exercise. That is, the person stands on a vibrating plate and performs specific exercises to strengthen and tone their muscles.
Benefits of Power Plate Exercises for Seniors
Are power plate workouts actually effective for seniors? Like golf flexibility exercises for seniors, exercise with a power plate, due to the high-frequency vibrations, has many benefits for the elderly. Some of its most important benefits include:
- Strengthening muscles, especially those that weaken with age
- Improving balance and coordination of movements and reducing the risk of falls and injuries in the elderly
- Increasing bone density, especially for the prevention and treatment of osteoporosis
- Reducing joint pain
- Improving blood circulation and oxygenation of tissues
- Reducing fatigue and increasing energy levels in the elderly
- Improving mood and reducing stress due to the release of endorphins in all sports
Latest Research on Power Plate Exercises for Seniors
In one of the most recent studies on power plate exercises for seniors, 61 seniors with an average age of 80 (who were considered by their doctors to be at high risk of serious falls and their complications) were studied. Each of these people participated in a program called ways to prevent falls. This program consisted of six sessions in which they were taught techniques and methods to avoid falls. The participants in this program were divided into three different groups, and each of them was given different treatment methods.
The first group used vibration devices and during the treatment process, by being on a special platform, they benefited from the effect of vertical vibrations, i.e., moving up and down. The second group used vibrating devices that rotated them around a central axis. The third group was also placed on motionless platforms. In this last case, researchers used sound waves to simulate a situation similar to vibrating devices. This type of vibration is called sham or fake oscillation.
In this research process, each person used vibrating devices three times during the week. In each session, the elderly were placed on a device that vibrated two to five times for about 30 seconds each time and remained still for one minute. This process was gradually increased, reaching six one-minute vibration stages by the eighth week. At the beginning and end of the study, the researchers assessed the elderly’s ability to move and perform daily activities, and measured the strength and stiffness of the participants’ muscles and bones.
Results of the Research
At the end of this research process, it was found that the leg muscles of the elderly in the first group who were treated with vertical vibrations had become stronger than those who were treated with the fake oscillation method. On the other hand, even the process of repairing new bones in the first and second groups was reported to be more and faster compared to the third group.
But the problem is that the vibration and oscillation devices did little to help solve other problems. Such as the length of time a person could stand next to their wheelchair without using crutches or increasing the person’s self-confidence and the impression that they would not fall. In some cases, the rate of improvement of members of the third group, those treated with fake oscillation, was greater than that of members of the other groups. For example, some members of the third group were able to maintain their balance more easily or walk more steadily.
The research suggests that power plate exercises for seniors may strengthen the muscles and bones of older people. But it is still not possible to state with certainty whether this type of treatment has an effect on reducing people’s falls or not. We now know so much that being active and doing special exercises will at least reduce the possibility of people falling down to a greater extent.
Key Differences between exercising with a power plate, walking, swimming or yoga
As we said, vibration plate exercise is a new and different way to exercise that creates high-frequency vibrations that engage muscles deeply and quickly. But it’s worth noting that this method has significant differences compared to traditional methods such as walking, swimming, or yoga.
One of the most important differences between exercising with a power plate, walking, swimming or yoga is deep muscle stimulation. The vibrations of the power plate cause rapid contraction and expansion of the muscles, helping to strengthen them at a deeper level. This is while in traditional exercises, muscle stimulation is more voluntary and done using body weight.
Another difference is the intensity and duration of the workout. In power plate exercise, the workouts are short-term and high-intensity. While in traditional methods, more time may be needed to achieve the same results. Also, the vibration plate can be a good option for people with mobility limitations, because the exercises can be performed with less intensity and range of motion.
| feature | power plate exercises for seniors | Walking for seniors | Swimming for seniors | Yoga for seniors |
| Exercise Intensity | High | Medium | Medium to High | Low |
| Type of muscle stimulation | Reflex, fast | Voluntary, slow | Voluntary, slow | Voluntary, slow |
| The effect on joints | Low | Medium | Low | Low |
| Exercise Variety | Limited | High | High | High |
| The purpose of the exercise | Muscle strengthening, balance, bone density | Improve cardiovascular health, lose weight | Strengthen muscles, improve blood circulation | Muscle strengthening, flexibility, relaxation |
Safety Tips
Using power plate exercises for seniors has many benefits, but following some safety tips will help prevent any injuries, including:
- Before starting any new exercise program, especially for the elderly, it is important to consult a doctor. The doctor can recommend an appropriate exercise program based on the individual’s physical condition
- It is best to start exercising with low intensity and short duration and gradually increase the intensity and duration of the exercise
- The exercise program should be selected according to the age, abilities and physical condition of the individual. It is better to get help from an experienced trainer
- It is very important to maintain balance when performing exercises. It is better to use the handles or the wall
- If you feel pain or discomfort during exercise, stop exercising immediately
- Drink plenty of water before, during, and after exercise
- If you feel pain in any part of your body, avoid exercising on that part
- It is better to use a quality and standard power plate
- Make sure that the environment around you is safe for exercising and there are no obstacles
Concluding Remarks
Power plate exercises are a new and effective way to improve the health and fitness of seniors. By stimulating deep muscles, improving balance, increasing bone density, and reducing joint pain, this method can help seniors live more active and independent lives. However, as with any other exercise method, it is necessary to observe safety precautions and consult a doctor before starting exercises. By choosing the right exercise program and under the supervision of an experienced trainer, seniors can enjoy the unique benefits of vibration plate exercise and significantly improve their quality of life.
Frequently Asked Questions
What is Power Plate and How Does It Work?
A power plate is a device that vibrates a surface by creating high-frequency vibrations. When a person stands on or exercises on this plate, the body’s muscles reflexively contract and expand to maintain balance.
When Should You Avoid Using Power Plates?
Some conditions in which you should avoid using power plates include:
- Severe osteoporosis
- Heart problems
- High blood pressure
- Severe balance problems
- Acute infections