With appropriately designed, professionally guided, and systematically planned exercise, older adults can slow down age-related changes, thereby improving functional capacity, independence, and healthy aging. The aim of this study was to investigate the acute effects of a single session of downhill walking in older adults and comparison with the effects of a session of uphill walking. We focused on differences in physiological responses, perceived exertion, cognitive performance, delayed onset muscle soreness, and movement technique.
We compared a 20-minute treadmill downhill walking session with a 20-minute uphill walking session. The treadmill incline in both conditions was set at 8 %, and the walking speed was set to 2.5 km/h. The study sample consisted of 16 older adults aged between 60 and 74 years. A paired samples t-test revealed statistically significant differences in heart rate, step length and step frequency, and in joint angles at the knee, hip, ankle, as well as trunk inclination during gait. Results of the Wilcoxon test indicated statistically significant differences in ratings of perceived exertion during exercise and in subjective assessment of the ability to continue exercising. Delayed onset muscle soreness did not differ significantly between conditions. Both downhill and uphill walking significantly improved reaction times in a cognitive test (reaction times were shorter post-exercise compared to pre-exercise), however analysis of covariance (ANCOVA) did not reveal statistically significant differences in reduction of reaction times between conditions.
Downhill walking proved to be an effective and easily accessible alternative to the traditional endurance exercise in older adults. Given the growing proportion of the aging population, understanding and promoting exercise modalities, such as eccentric training, may play an important role in improving quality of life in older individuals. A key advantage of this form of exercise is lower perceived exertion and reduced energy expenditure. However, precisely because of the greater efficiency of movement and the distinct biomechanics of downhill walking, treadmill incline or walking speed must be adjusted differently than in uphill walking to reach the minimum target intensity relative to heart rate. Nevertheless, downhill walking represents a practical and potentially valuable form of endurance training for older adults, particularly for those with lower fitness levels. This study contributes to the understanding and development of safe and effective exercise protocols that may enhance health and quality of life for older adults; however, further research is needed to determine the most appropriate approach to prescribing this type of exercise.
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