Welcome to another installment of the ORIEMS FIT Research Digest, where we bring you the latest findings in health and fitness research. Our goal? To inspire curiosity and empower you to explore the benefits of staying active and independent—no matter your age.

Today, we’re diving into a fascinating study that reveals how Electrical Muscle Stimulation (EMS) can improve strength, mobility, and quality of life for older adults.

Disclaimer: This blog post is for informational and recreational purposes only. It does not constitute medical advice. Always consult a healthcare professional before starting any new treatment. For full details, visit our disclaimer here.

What’s This Study About?

Original Article Title: Resistance Exercise, Electrical Muscle Stimulation, and Whole-Body Vibration in Older Adults: Systematic Review and Meta-Analysis of Randomized Controlled Trials
Authors: Nejc Šarabon, Žiga Kozinc, Stefan Löfler, Christian Hofer
Institutions: Conducted by the University of Primorska (Slovenia) and Ludwig Boltzmann Institute for Rehabilitation Research (Austria), with funding from the European Regional Development Fund and Physiko- & Rheumatherapie Institute.

These researchers reviewed 63 studies involving 2017 participants aged 65 and older to compare the effects of EMS, resistance training, and whole-body vibration on muscle strength, body composition, and mobility.

Specific Positive Findings from EMS

This comprehensive research provides several reasons to consider EMS as part of a fitness routine for older adults. Let’s dive into the specifics:

1. EMS Increases Muscle Strength

• Quadriceps Strength: EMS was particularly effective in improving the strength of the quadriceps muscles, which are critical for standing, walking, and climbing stairs.
• Participants using EMS showed comparable strength improvements to those engaging in resistance training for 12 weeks or longer.
• Strength increases were quantified through isometric (static muscle contraction) and isokinetic (dynamic movement) tests, demonstrating its effectiveness in multiple scenarios.

2. EMS Improves Everyday Functional Performance

• In the 30-second sit-stand test, participants using EMS completed an average of 2.68 more repetitions than those in the control group. This indicates better lower-body strength and endurance.
• The 5-repetition sit-stand test showed a significant improvement, with participants reducing their completion time by 2.36 seconds. Faster completion of this test reflects improved mobility and efficiency in everyday tasks like standing up from a chair.

3. EMS Supports Sarcopenia Management

• Sarcopenia, the age-related decline in muscle mass and strength, is a common concern for older adults. EMS helped counteract this decline by targeting specific muscle groups.
• Participants with sarcopenia showed significant improvements in functional performance tests compared to those who didn’t use EMS.

4. EMS Is Convenient for Those with Limited Mobility

• For participants who found traditional exercise challenging due to physical limitations or lack of motivation, EMS provided a low-effort, high-impact alternative.
• EMS was effective in improving strength without requiring active participation, making it ideal for individuals with restricted mobility.

5. EMS Works Even Better When Combined with Resistance Training

• Combining EMS with resistance training led to even greater strength improvements, particularly in the quadriceps.
• This combination also enhanced functional performance, helping participants move more confidently and efficiently in their daily lives.

6. EMS Is a Safe and Practical Option

• Across the studies reviewed, EMS was well-tolerated, with minimal side effects reported. This makes it a practical and safe option for older adults looking to stay active and independent.

Why This Study Matters

This research is one of the most comprehensive reviews of EMS for older adults, analyzing 63 high-quality studies. Conducted by prestigious institutions, it provides a reliable foundation for understanding how EMS can help improve strength and mobility.

You can explore the full study here.
https://mdpi-res.com/jcm/jcm-09-02902/article_deploy/jcm-09-02902-v2.pdf?version=1599837901

What Does This Mean for You?

If you’re using an EMS device, here’s what you can take away from this research:

• Stronger Muscles: EMS can help you build critical muscle strength, especially in your legs.
• Improved Mobility: Everyday tasks like standing, walking, and climbing stairs may become easier.
• A Great Alternative to Traditional Exercise: EMS offers a practical option for maintaining strength without high physical effort.
• Enhanced Results When Paired with Exercise: For those who can, combining EMS with resistance training can yield even better results.

Part of the ORIEMS FIT Research Digest Series

At ORIEMS FIT, we’re passionate about making health research simple and accessible. Our Research Digest series brings you insights to inspire your journey toward better health. Check back regularly for more fascinating studies that could help you live a stronger, healthier life.

Hashtags: EMS benefits, aging strength, senior fitness, mobility improvement, muscle health, functional independence, sarcopenia support, fitness research insights

Take charge of your strength and independence today—one step at a time!