This study aims to evaluate the impact of sustainable diet and exercise programs on metabolic health and quality of life in older women. Participants will be assigned to different intervention groups including supervised physical training, personalized dietary guidance based on the Mediterranean dietary pattern, or a combination of both. The programs will be implemented over several weeks, with continuous monitoring of variables such as body composition, functional capacity, strength, fatigue perception, sleep quality, and emotional well-being. The project also includes the development of a digital platform to support remote engagement and long-term health behavior change.
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Weight
Timeframe: Baseline (Week 0) and Week 12
Heigth
Timeframe: Baseline (Week 0) and Week 12
BMI
Timeframe: Baseline (Week 0) and Week 12
Waist circunference
Timeframe: Baseline (Week 0) and Week 12
Body fat percentage
Timeframe: Baseline (Week 0) and Week 12
Health-related quality of life (SF-36 score)
Timeframe: Baseline (Week 0) and Week 12
Fatigue and perceived effort
Timeframe: Baseline (Week 0) and Week 12
Energy intake (kcal/day)
Timeframe: Baseline (Week 0) and Week 12
Carbohydrate intake
Timeframe: Baseline (Week 0) and Week 12
Protein intake
Timeframe: Baseline (Week 0) and Week 12
Fat intake
Timeframe: Baseline (Week 0) and Week 12
Daily step count
Timeframe: Baseline (Week 0) and Week 12
Active minutes per day
Timeframe: Baseline (Week 0) and Week 12
Sedentary time per day
Timeframe: Baseline (Week 0) and Week 12
Sleep quality (PSQI total score)
Timeframe: Baseline (Week 0) and Week 12
Gait speed (10-meter walk test)
Timeframe: Baseline (Week 0) and Week 12
Cardiovascular endurance (6-minute walk test)
Timeframe: Baseline (Week 0) and Week 12
Handgrip strength
Timeframe: Baseline (Week 0) and Week 12
Lower-limb isometric strength
Timeframe: Baseline (Week 0) and Week 12
Sarcopenia diagnosis
Timeframe: Baseline (Week 0) and Week 12
Basal metabolic rate
Timeframe: Baseline (Week 0) and Week 12
Systolic and diastolic blood pressure
Timeframe: Baseline (Week 0) and Week 12
Cholesterol
Timeframe: Baseline (Week 0) and Week 12
Triglycerides
Timeframe: Baseline (Week 0) and Week 12
Glucose
Timeframe: Baseline (Week 0) and Week 12