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Calisthenic exercises offer a wide range of benefits, from improving neuromuscular function and muscle strength to enhancing mobility, psychological well-being, and overall physical fitness. These exercises are versatile and can be easily incorporated into various settings, including home, hospital, workplace, and even virtual environments, making them an excellent choice for individuals of all ages and fitness levels.
Calisthenic exercises, which involve using one’s body weight for resistance, have gained popularity due to their accessibility and effectiveness. This article explores the various benefits of calisthenic exercises based on recent research findings.
Improvement in Neuromuscular Function
Calisthenic exercises can significantly enhance neuromuscular function. A study involving a four-week calisthenics intervention showed notable improvements in muscle strength, force steadiness, and dynamic balance among participants who regularly broke up their sedentary time with calisthenic exercises. Specifically, there was a significant increase in knee extensor maximal voluntary contraction and improvements in balance tests1.
Enhanced Mobility and Psychological Well-being in Chronic Conditions
For patients with chronic conditions such as ankylosing spondylitis (AS) and multiple sclerosis (MS), calisthenic exercises have been shown to improve mobility and psychological well-being. In AS patients, both home-based and hospital-based calisthenic exercises led to significant improvements in mobility and anxiety levels2. Similarly, MS patients experienced enhanced balance, walking speed, and quality of life after a 12-week calisthenic exercise program, with hospital-based exercises showing greater benefits in reducing depression9.
Muscle Strength and Thickness
Calisthenic exercises are effective in increasing muscle strength and thickness. A study comparing progressive calisthenic push-up training with traditional bench press training found that both methods significantly increased muscle strength. However, the calisthenic group showed a greater improvement in push-up progression, highlighting the effectiveness of calisthenics in building upper-body strength3.
Benefits for COPD Patients
Calisthenic exercises are also beneficial for patients with chronic obstructive pulmonary disease (COPD). Research comparing calisthenic exercises with cycle exercises found that both types of exercise significantly improved physical fitness, quality of life, and reduced anxiety and depression in COPD patients. Calisthenics were found to be as effective and safe as cycle exercises, making them a viable option for comprehensive treatment programs4.
Physical Fitness in Athletes
In athletes, particularly soccer players, calisthenic training has been shown to improve overall performance. An eight-week calisthenic training program, combined with regular soccer training, resulted in significant improvements in speed, agility, flexibility, and soccer-specific skills such as kicking accuracy and ball control5.
Physical Fitness in Obese Individuals
Calisthenic exercises can also benefit obese individuals by improving physical fitness parameters. A study involving obese female students found that a 12-week calisthenic exercise program significantly improved flexibility, muscular endurance, and cardiovascular endurance. The combination of calisthenics with aerobic exercises yielded even better results7.
Workplace Health
Implementing calisthenic exercises in the workplace can positively impact employees’ health. A study on middle-aged female employees showed that a 12-week calisthenic exercise program led to significant improvements in body composition, flexibility, blood pressure, and blood sugar levels. These findings suggest that calisthenic exercises can enhance physical health and reduce the negative effects of inactivity in the workplace8.
Adolescent Health During the Pandemic
During the COVID-19 pandemic, calisthenic exercises proved beneficial for adolescents experiencing reduced physical activity due to social isolation. An eight-week calisthenic exercise program conducted via videoconference significantly improved physical activity levels, quality of life, sleep quality, and reduced anxiety and depression among adolescents10.