Exploring Blood Flow Restriction as an Accessible Fitness Solution for Healthy Aging in Seniors

As people age, it can become harder to stay active and independent, especially when dealing with fatigue, joint pain, or other health problems. Heavy weightlifting and high-intensity exercise are effective but may not be comfortable or realistic for many older adults. This study is looking at a gentler type of exercise called blood flow restriction (BFR) training, which uses light weights and slow walking combined with special bands around the arms and legs to gently reduce blood flow during exercise. This method has been shown to help improve strength and fitness using much lighter loads, which may make it a safer and more accessible option for older adults. In this study, adults age 60 and older will be randomly assign into one of two groups: an exercise group or a health education group. The exercise group will take part in a six-week BFR program that includes supervised light resistance exercises and short walking sessions each week. The health education group will attend three educational sessions over six weeks that focus on healthy aging and ways to manage health and stay active. After the first six weeks, participants will have the chance to switch and take part in the other program, so everyone eventually receives both exercise and education. Before and after each program, participants will complete simple tests of strength, walking ability, and physical function, along with measurements of heart and blood vessel health, body composition, and blood markers related to aging and overall health. They will also fill out questionnaires about their quality of life, physical activity, and how they feel about their health and aging. The goal of this study is to find out whether BFR exercise and health education can support healthy aging, improve physical function, and help older adults feel more positive and confident about their health. What the study investigators learn may help create better, more accessible programs in the community to keep older adults stronger, healthier, and more independent.