Exercise Snacks for Muscle Strength in Older Adults With Possible Sarcopenia

Sarcopenia is a common age-related condition characterized by reduced muscle strength and impaired physical function, which may increase the risk of falls, disability, and loss of independence in older adults. Although resistance training is recommended as an effective strategy for improving muscle function, participation among older adults may be limited by time constraints, accessibility, and adherence challenges.

Exercise snacks are a time-efficient exercise strategy consisting of short bouts of physical activity distributed throughout the day. This approach may reduce exercise barriers and improve adherence among older adults. However, evidence regarding the effects of exercise snacks on muscle strength in older adults with possible sarcopenia remains limited.

This randomized controlled trial investigates the effects of 8 weeks of exercise snacks compared with home-based resistance training and a non-exercise control condition in older adults with possible sarcopenia.

A total of 60 older adults will be randomly assigned to three groups: an exercise snacks group, a home-based resistance training group, or a non-exercise control group. Participants in the exercise snacks group will complete brief exercise sessions distributed throughout the day, while participants in the resistance training group will perform a structured home-based exercise program. The control group will maintain their usual lifestyle.

The primary outcomes include muscle strength and physical function, assessed using handgrip strength, 5-time chair stand test, 30-second chair stand test, and isokinetic knee strength testing. Exercise adherence and adverse events will also be recorded throughout the intervention period.

The findings of this study may provide evidence for practical, accessible, and scalable exercise strategies to improve muscle function among older adults with possible sarcopenia.

Inclusion criteria

• Community-dwelling older adults aged 60 years or older.
• Meeting the criteria for possible sarcopenia according to the Asian Working Group for Sarcopenia (AWGS) 2019 consensus.
• Handgrip strength less than 28 kg for men or less than 18 kg for women.
• Five-time chair stand test time of 12 seconds or longer.
• Able to independently complete the exercise protocol and outcome assessments.
• Provided written informed consent before participation.

Exclusion criteria

• Presence of contraindications to physical activity according to the Physical Activity Readiness Questionnaire (PAR-Q).
• Participation in regular structured resistance training.
• Use of medications or treatments likely to substantially affect muscle strength.
• Participation in other interventional studies within the previous three months.
• Unable to complete the five-time chair stand test independently.