When people over 75 strength train with resistance bands, they not only become physically fitter. Their mental health also improves. Within a period of twelve weeks, older adults can completely reverse the cognitive decline that normally occurs over the course of a year.

Study
In 2019, Spanish researchers affiliated with the University of Vigo published a trial in Archives of Gerontology and Geriatrics in which 77 frail individuals over the age of 75 served as subjects. The subjects were still physically healthy enough for a modified exercise program but showed signs of mild cognitive decline.

The researchers divided the subjects into three groups.

For twelve weeks, the researchers had the subjects in the TG group perform strength training with resistance bands for one hour twice a week. The subjects trained the muscles in their lower body. They performed exercises for their calves, leg extensions, and leg curls, as well as hip extensions and hip abductions.

The subjects in the MG group also performed exercises for one hour twice a week. They threw balls while seated, performed rhythmic movements, and did game exercises. The exercise intensity was low.

Subjects in the CG group did not exercise physically. They performed cognitive exercises, read texts, or did crafts for one hour twice a week.

Results
Just before the programs began and on the last day of the programs, the participants completed standardized questionnaires regarding their physical health - the SF12 Physical Health - and their mental health - the SF12 Mental Health.

The table below shows how to interpret the scores on the SF. Click on it for a larger version.

Strength training with resistance bands improved physical health, whereas the other interventions did not. Strength training and game exercises improved mental health, but the effect of strength training was superior in this respect as well. The table above shows this.

The researchers also tested the subjects' cognitive abilities using the Mini Mental State Examination [MMSE]. The table below explains how to interpret MMSE scores.

You would expect the frail over-75s who participated in the study to lose about two points annually on their MMSE scores.

Strength training with resistance bands improved MMSE scores by 13 percent. This means that the decline in mental scores expected over a year was more than offset during a period of 12 weeks.