A 3-Month Modified Basketball Exercise Program as a Health-Enhancing Sport Activity for Middle-Aged Individuals

Abstract

Recreational team sports have received great acceptance lately, in different populations, indicating encouraging results in health-related quality of life. This study examined the efficacy of a 3-month basketball exercise program on selected indices of health (body mass—BM, body fat—BF, blood pressure—BP), functional capacity (flexibility of lower and upper limbs, balance), and physical fitness (maximum strength of lower limbs, trunk and handgrip, aerobic capacity) in middle-aged individuals. Forty middle-aged individuals (males and females; 40–55 years old) were randomly divided into (a) exercise (EG; n = 20) and (b) control groups (CG; n = 20). The EG followed a 3-month modified basketball exercise program (2 times/week; 24 training units), including different basketball drills with and without the ball (dribbling, passing, pivot, stops, etc.), to improve participants’ health and physical fitness. Repeated measures ANOVA showed that the EG significantly increased their flexibility (17.23–74.88%; p < 0.001), static balance (44.76–54.69%; p < 0.001), and strength of lower limbs and trunk (11.67–13.13%; p < 0.001), while reducing BP (7.31–12%; p < 0.001), heart rate and RPE (5.30–34.37%; p < 0.001), and time during time-up-and-go test (−10.91%; p < 0.001). Handgrip strength, BM, and BF did not change following the program in the EG (p > 0.05). In the CG, the above variables remained stable. In conclusion, this program may be used to eliminate the detrimental effects of aging on health, functional capacity, and physical fitness parameters.