Our aims are to evaluate the impact of 24-week combined Pilates and dual-task exercises on physical fitness, balance, cognitive function, bone density in older adults. Participants ≥ 65 years of both genders will be randomly allocated to a control (n= 55) or intervention group (n= 55). Twice a week, sessions will take place in the FADEUP- UPORTO, with moderate intensity Pilates exercise and dual-task exercises. Trunk strength and stability, balance, cognitive function, and physical fitness will be accessed before and after the intervention. The Pilates method is easy to apply, low cost and widely accepted by older adults and it can integrate dual-task exercises easily. The researcher expected the intervention to improve balance, physical and cognitive skills of the participants, which may reduce the number of falls. The investigators seek to contribute with relevant information and enlighten the Dual Task-Pilates program as a safe strategy to reduce falls and maintain elderly's autonomy.
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Balance- Biodex balance System SD
Timeframe: Baseline, post 20 weeks.
Stability of the trunk muscles- Stabilzer Pressure Biofeedback Unit
Timeframe: Baseline, post 20 weeks
Balance- Single-Leg Stance Test
Timeframe: Baseline, post 20 weeks.
Functional Fitness (Strength)- SFT
Timeframe: Baseline, 20 weeks.
Functional Fitness (Flexibility)- SFT
Timeframe: Beseline, post 20 weeks.
Cardiorespiratory endurance- SFT
Timeframe: Baseline, post 20 weeks.
Dynamic balance and agility- 8-Foot Up-and-Go Test
Timeframe: Baseline, post 20 weeks.
Handgrip strength
Timeframe: Baseline, 20 weeks.
Trunk strength- Biodex System 4 Pro isokinetic dynamometer
Timeframe: Baseline, 20 weeks