Effect of Square Stepping Exercise on Muscle Strength, Balance, Flexibility And Quality of Life in Elderly Men

Purpose:
Although aging is a natural and biological process, it is often associated with a progressive decline in physical, cognitive, and psychological functions. The role of regular, structured physical activities in maintaining physical performance, promoting mental health, and improving quality of life has been confirmed. Therefore, the purpose of this research was to determine the effect of square stepping exercises on muscle strength, balance, flexibility and quality of life in elderly men.
Methods:
The research was Randomized Controlled Trial. Thirty men over 65 years old were purposefully selected and randomly divided into experimental (age: 72.3 ± 4.8 years, height: 169 ± 3.6 cm, weight: 76.7 ± 9.7 kg) and control groups (age: 72.6 ± 5.5 years, height: 167 ± 3.3 cm, weight: 75.7 ± 6 kg). Before and after the square stepping exercise program (eight weeks, three one-hour sessions per week), hamstring and quadriceps muscle strength (hand-held dynamometer made in the United States), static balance (Sharpened Romberg), and flexibility (sit and reach test) were evaluated. Data were analyzed using Repeated measures ANOVA via Open Source (JAMOVI) (P<0.05).
Results:
Significant improvement was observed in quadriceps strength of right leg  (p < 0.001,  = 0.74)and left leg (p < 0.003,  = 0.33), hamstring strength of right leg (p < 0.001,  = 0.43)and left leg ( p < 0.001,  = 0.50), balance of dominant (p < 0.001,  = 0.53)and non-dominant leg with eyes open (p < 0.001,  = 0.63), balance of dominant (p < 0.001,  = 0.5)and non-dominant leg with eyes closed (p < 0.001,  = 0.73), flexibility ( p < 0.001,  = 0.59), and quality of life (p < 0.001,  = 0.53) in the experimental group after eight weeks of square stepping exercises. No significant difference was found in the control group (P>0.05). The interaction effect of group and time was significant for all research variables.
Conclusion:
Square stepping exercises improve health-related factors and quality of life, especially balance of the non – dominant and dominant leg with eyes closed, and flexibility in elderly men. Therefore, it is recommended to include them in exercise programs to prevent injuries and enhance health.