Exercise programme for older adults, focused on falls prevention

Healthy Exercise ABC Plus is a movement program that promotes active lifestyle and aims to improve physical and functional abilities in adults. It is an upgrade of the existing Healthy Exercise ABC program, which was the first systematic multi-month program for improving physical fitness for adults in Slovenia. The Healthy Exercise ABC Plus program includes exercises to increase strength (stability), balance, coordination, flexibility, and aerobic capacity. It adheres to recent global guidelines for planning healthy exercise.

Content and Structure of the Healthy Exercise ABC Plus Program: Each exercise unit consists of a preparatory, main, and concluding part. The preparatory part includes dynamic warm-up exercises, the main part contains strength and balance exercises in maximum of six difficulty levels, and the concluding part includes static stretching exercises. The program is planned for 12 weeks, with 2-3 exercise units per week. Each difficulty level of the exercise is expected to be performed in 4-6 exercise units.

The program consists of three exercise periods (EP), named Exercise Periods A, B, and C. Each exercise period is divided into the first two exercise units and the second two units. Thus, within Exercise Period A, the first part is called A1 and the second part is called A2. Similarly, Exercise Periods B (B1 and B2) and Exercise Periods C (C1 and C2) are represented. EP A includes content of the lowest volume and intensity of loads, which appropriately increase up to the conclusion of EP C.

In the preparatory part of the program, exercises on a coordination ladder and dynamic exercises without equipment are presented. The main part includes pelvic floor muscle exercises, strengthening exercises for the whole body using various exercise equipment, and exercises for static and dynamic balance on hard, soft, and elevated surfaces. The concluding part involves static stretching exercises.