Overall , home-based resistance exercise  can improve both strength and functional ability , but the improvements are generally small .
The intensity of the exercises might not progress sufficiently enough to produce large improvements in strength as a result of less supervision or a lack of motivation to increase the intensity further
Home-based resistance exercise is commonly used for individuals who might not have access or the ability to use traditional resistance exercise .
However , the extent to which home-based resistance exercise can improve both strength and functional ability has not been investigated in healthy older individuals using a systematic analysis .
Effect of exercise on extraskeletal risk factors for hip fractures in elderly women with low BMD: a population-based randomized controlled trial.
UNLABELLED We conducted a 30-month population -based , r and omized , controlled trial in 160 elderly women at risk for fractures on the basis of a low baseline BMD . Mainly home-based weight-bearing exercise was effective in improving strength , balance , and gait . INTRODUCTION Evidence on the effect of exercise on extraskeletal risk factors for hip fractures comes mainly from studies in voluntary low-risk women , and no population -based , long-term interventions have been performed in elderly women with low bone mass . The aim of this study was to determine the effect of long-term weight-bearing exercise on balance , muscle strength , and gait in elderly women at risk for fractures on the basis of a low baseline BMD . MATERIAL S AND METHODS A birth cohort of 1690 women 70 - 73 years of age were invited to the radius and hip BMD measurements ; 96 women were excluded because of medical reasons ; 160 women with radius and hip BMD values of > 2 SD below the reference value were included in the trial . The participants were r and omly assigned to 30 months of impact , balancing , and strengthening exercises or to no intervention . Main outcome measures were body sway length and leg strength at month 30 . Secondary endpoints included gait speed , endurance , and grip strength . Outcomes were assessed at 0 , 12 , 24 , and 30 months using blinded operators . Repeated- measures ANOVA was used to determine statistical significance . The analyses were performed on an intention-to-treat basis . RESULTS Body sway increased more in the control group than in the exercise group over time ( time-group interaction , p < 0.001 ) . Leg strength improved in the exercise group and decreased in the control group ( interaction , p < 0.001 ) . A significant time-group interaction ( p < 0.001 ) in favor of the exercise group was found on the following secondary endpoints : the timed up and go test score , walking speed , and distance walked in 2 minutes . CONCLUSIONS Weight-bearing exercise is an effective way of modifying extraskeletal risk factors for fractures in elderly women
Overall , home-based resistance exercise  can improve both strength and functional ability , but the improvements are generally small .
The intensity of the exercises might not progress sufficiently enough to produce large improvements in strength as a result of less supervision or a lack of motivation to increase the intensity further
Home-based resistance exercise is commonly used for individuals who might not have access or the ability to use traditional resistance exercise .
However , the extent to which home-based resistance exercise can improve both strength and functional ability has not been investigated in healthy older individuals using a systematic analysis .