Many of us find that as we get older, we can’t walk or move as well as we used to. While this can be explained in part as an inevitable symptom of aging, a variety of diseases, such as Parkinson’s disease, sarcopenia, arthritis, back and neck pain, and osteoporosis, can also make it more difficult for us to move.
Contrary to popular belief, people with these conditions are frequently advised to exercise in order to strengthen their muscles and bones. However, for someone who already has difficulty moving, getting the amount of exercise required to see improvements will be difficult. As a result, researchers have turned to a slightly unconventional solution – which could be as simple as standing on a vibrating platform.
Standing, sitting, or even lying on a machine with a vibrating platform is what whole-body vibration training entails. The vibration plate machine at various frequencies, typically ranging from 2-40 Hz, while the person performs various strength or balancing exercises.
While the platform vibrates, it stimulates muscle fibers, causing them to contract and relax up to 16 times per second. This increases the effectiveness of the person’s exercise.
Whole-body vibration training is gaining popularity because it is less difficult to perform than traditional exercise. This means that even people who are unable to exercise normally can reap the same benefits as those who can. Additionally, for people who exercise regularly, it may provide additional health benefits, such as improved strength and stability.
Whole-body vibration training is thought to improve physical function for many of the same reasons that exercise does. According to research, it can improve muscle and bone quality, bone mineral density, and even communication between our muscles and nervous system. These changes, when combined, make bones and muscles stronger and more efficient. This may reduce the risk of falls and fractures, as well as the development of diseases such as sarcopenia.
Enhancing physical function
Researchers are currently investigating the use of whole-body vibration training to improve physical function in a variety of conditions.
For example, studies show that incorporating whole-body vibration training into your regular exercise routine can help improve physical function if it has deteriorated as a result of aging. Even in people who did not regularly exercise, doing 15 minutes of whole-body vibration training three times a week improved physical function and reduced frailty compared to those who did not. These improvements were even seen up to a year after the study ended, whereas physical function continued to decline in participants who did not participate in whole-body vibration training.
Training constraints
Although whole-body vibration training has a lot of potentials, there are a few things to keep in mind.
Because no studies have found any negative effects of whole-body vibration training, it is widely regarded as safe. Whole-body vibration plates have been used beneficially by people with pacemakers, pregnant women, and people with hip and knee replacements. However, people who have had recent surgery should consult with their doctor about the use and frequency of vibration machines. Using a machine with extremely adjustable speed that allows for slower than 2 vibrations per second, and an oscillation motion, can help.
At the moment, there is also limited evidence of the effect of long-term, repeated use of whole-body vibration training – particularly when done at high frequencies above 90hz. We know from studies on people who are exposed to severe vibrations for long periods of time (such as construction workers) that they may develop blood vessel, neurological, and musculoskeletal problems, such as back pain. As a result, it will be critical to continue investigating the safety of high-frequency, long-term whole-body vibration training.
