Introduction: As people age, maintaining physical fitness becomes essential for preserving independence, preventing falls, and improving overall quality of life. Physical activity (PA) mitigates the physical decline associated with aging, enhancing balance, strength, flexibility, and coordination. Effective exercise programs for older people should address age-related physical challenges while remaining safe and accessible.

Objective: This study aims to identify the most effective PA program to enhance the physical capacities of older people. By comparing training modalities such as Pilates, Aqua Aerobic, and Sensorimotor training, the study evaluates their impact on key physical abilities to determine the optimal program for promoting functional independence and reducing injury risk in older people.

Methods: This study examined 153 participants, divided into a Control Group (N = 44), Sensorimotor Group (N = 46), Aqua Aerobic Group (N = 41), and Pilates Group (N = 22). Over a 24-week intervention, physical capacities were assessed using the Rikli and Jones battery for strength and flexibility and the timed-up-and-go test for agility and speed. Data were collected pre- and post-intervention. To analyze the changes, we used Student's T-test and Cohen's d for effect size (ES), with statistical significance set at p < 0.05. Additionally, ANOVA was applied to examine the main effects of time, group, and their interaction, with Partial Eta Squared used to determine the effect size (ES) in these comparisons.

Results: The Sensorimotor Group showed significant gains in all tests (p < 0.05), while the Aqua Aerobic Group showed improvements in the Stand and Sit with and without Leaning (p < 0.001), Forearm Flexion (p = 0.005), and Reach Behind your Back (p = 0.002). In contrast, the Control and Pilates Groups did not exhibit significant improvements in any of the assessed variables. The analysis of the moment*group interaction effect revealed significant differences among the groups, except for the Timed Up and Go (TUG) test.

Conclusion: In conclusion, sensorimotor and aquatic training significantly improved physical function, especially balance, strength, and mobility, in older people.

Keywords: aqua aerobic; older people; physical capacities; pilates; sensorimotor training.

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简介：随着人们年龄的增长，保持身体素质对于维护独立性、预防跌倒和提高生活质量变得至关重要。体育活动（PA）可以减轻与老龄化相关的身体衰退，增强平衡能力、力量、柔韧性和协调性。有效的老年人锻炼计划应针对年龄相关的身体挑战，并确保安全且易于参与。

目的：本研究旨在识别能够提升老年人身体素质的最有效体育活动（PA）项目。通过比较普拉提、水中健身操和感觉运动训练等培训模式，评估它们对关键身体能力的影响，以确定促进功能独立性和减少受伤风险的最佳计划。

方法：本研究共招募了153名参与者，并将其分为对照组（N = 44）、感觉运动组（N = 46）、水中健身操组（N = 41）和普拉提组（N = 22）。在为期24周的干预期间，使用Rikli和Jones的身体素质测试套件评估力量和柔韧性，并通过定时站立行走测试评估敏捷性和速度。数据在干预前后收集。为了分析变化情况，我们采用了学生T检验和Cohen的d效应量（ES），统计显著性水平为p

结果：感觉运动组在所有测试中均表现出显著进步（p

结论：总之，感觉运动训练和水中训练显著改善了老年人的身体机能，特别是平衡能力、力量和移动性。

关键词：水中健身操；老年人；身体素质；普拉提；感觉运动训练。

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