The importance of exercise as an older adult cannot be understated. As we age, our bodies lose muscle mass and bone density. Exercise helps to counter those losses making it even more crucial to engage in regular physical activity. Exercise helps older adults maintain their strength and balance, which can prevent falls and injuries. By improving one’s cardiovascular health and there are lowered risks of chronic diseases such as heart disease, diabetes, and Alzheimer's.
In addition to physical benefits, exercise can also have a positive impact on mental health. Exercise is the most under-prescribed antidepressant available. It improves mood and reduces symptoms of anxiety and depression. Regular physical activity can help older adults maintain independence and continue to participate in daily activities they enjoy.
It is recommended that older adults engage in at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous exercise. This can include walking, swimming, biking, or strength training. It is important to consult with a healthcare professional before starting any new exercise routine, especially for those with pre-existing health conditions. Always check with a doctor to ensure that one is capable of engaging in physical activities.
As America’s obesity and weight problem grows and persists exercising these few minutes a day can reduce one’s weight and reduce the risks of weight related illnesses. According to multiple reports America’s overweight and obese population is currently astounding. Roughly two out of three U.S. adults are overweight or obese (69 percent) and one out of three are obese (36 percent) (1) that is an alarming fact.
What the demographics look like:
Roughly two out of three U.S. adults are overweight or obese (69 percent) and one out of three are obese (36 percent).
Obesity rates are higher in non-Hispanic Black, Hispanic, and Mexican American adults than in non-Hispanic White adults.
Non-Hispanic Black women have the highest rates of obesity in the U.S.—nearly 59 percent, compared to 44 percent in Mexican American women, 41 percent in Hispanic women, and 33 percent in Non-Hispanic White women.
Though overall obesity rates in the U.S. have stayed steady since 2003, obesity rates have continued to climb in men, Non-Hispanic Black women, and Mexican American women.
If U.S. trends continue unabated, by 2030, estimates predict that roughly half of all men and women will be obese. (Ibid)
If this continues unabated half of Americans will be obese in the next 6 years.
Exercise has been demonized recently. This is a long term and detrimental issue. Exercise and movement are vital to each of us, to our health and longevity. The benefits of physical activity are manifold and life long. These past few years have resulted in dramatic and hurtful results to lifespans.
According to the Institute for Health Metrics and Evaluation data, life expectancy from birth increased from 75.6 years in 1990 to 77.1 years in 2021. More recently the healthy life expectancy, a measure of how many years we can expect to enjoy good health, fell from 64.8 to 64.4 in the same period. (2)
Not only is this a decrease in life span it also impacts the quality of life one experiences. Getting older is inevitable, staying mobile and strong are choices. These choices make requirements on us for their benefits; however, knowing and playing with grandchildren is arguably well worth it. Decreasing fall risks and strengthening both muscles and bones are also positively impacted with continues exercise.
For example, 150 minutes of exercise or more each week increased life expectancy by about 7 years over those who didn't do regular moderate exercise. (3) Continuing to move and stay active as you age will work towards staying mobile and independent.
150 minutes, two and a half hours per week, works out to be 21 minutes throughout the week. This is about the amount of time most people spend having a cup of coffee. Depending upon how one likes their coffee, one cup can take 20 to 25 minutes to enjoy. Can 21 minutes a day really make a difference? Yes, it can and does.
As an older adult, regular physical activity is one of the most important things you can do for your health. It can prevent or delay many of the health problems that come about with age. It also helps your muscles maintain your strength so you can keep up with your day-to-day activities. As such, this will lower your risk of becoming dependent on others (4).
Key benefits of regular exercise:
Prevents disease
Helps control weight
Keeps your mind sharp
Reduces risk of falls
(5)
These are broad categories for benefits, yet they paint a clear picture. As we age our immune system becomes less effective. Exercising strengthens our ability to fight diseases and infections.
Type of exercises
Strengthening, stretching, balance, and aerobic exercises will keep you active, mobile, and feeling great (6). Most of what one would do at a gym or local fitness studio includes very basic and simple movements. In many cases, there are machines and other weight training options available for everyone.
Strengthening exercises include body weight or calisthenics and weightlifting as well as aerobics and stretching. No need to get nervous, one does not need to become an aerobics or calisthenics expert or a powerlifter to find benefits from exercising.
Regular physical activity will lower your blood pressure, improve your cholesterol, and reduce your blood sugar. Exercise cuts the risk of heart attack, stroke, diabetes, colon and breast cancers, osteoporosis and fractures, obesity (7)
If you can do basic movements that work your largest muscle groups together you can reap the benefits in the least amount of time. Many retirement centers have the equipment one would need if there is not any available in the home. This is both effective and efficient.
Everyday activities count as exercise, but intensity matters (8).
This can include housework, yard work, gardening, walking while shopping, and so on. What will make these activities more beneficial is how much effort one puts into them, how much oomph one moves with. The more effort one puts in the more results one will see. Walking a little faster, taking the stairs more frequently when shopping, bicycling instead of driving for short errands all add up. Plus, most retirement communities and centers offer a gym to their residents and visitors.
Swimming at a health center is a fantastic way to exercise muscles and cardio without the hard impact of walking, jogging, or lifting weights. The resistance of the water is excellent for muscles and movement. Water provides a gentle resistance in every direction. Anecdotally? This author’s grandfather swam nearly every day and lived to nearly 100. He was able to walk about and move with a greater ease and grace than his counterparts.
Using light weights or assistance machines will strengthen the body with just a few movements.
Chest press/dumbbell press
Pull overs
Rowing
Squat
Lunges
Leg press
Each of these will improve one’s cardiovascular system as well as the musculoskeletal system. The clear benefits from this is better strength and mobility, improved flexibility, better balance and lower fall risks. Depending on one’s ability to move through the complete range of motion, one should be able to accomplish the exercises listed above. With the availabity of free weights, cable machines, and other resistance training stations at every gym one has a multitude of options ready for use.
How Much?
How much physical activity do older adults need?
At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. ...
At least 2 days a week of activities that strengthen muscles. Frequency will vary per person. This will depend upon a person’s ability to recover from a session. The more one exercises the better recovery becomes.
Plus activities to improve balance, such as standing on one foot. Tai Chi classes are frequently available and have been proven to offer a multitude obenefits
(9)
In summary, exercise is crucial for older adults to maintain their physical and mental health, prevent chronic diseases, and maintain their independence. It is never too late to start incorporating physical activity into daily life, and even small changes can have a significant impact on overall well-being. The idea is not to simply live longer, but to have a higher quality of life.
Bibliography
https://www.wsj.com/health/wellness/americans-unhealthy-chronic-disease-3f35c9f5
https://www.retireguide.com/retirement-life-leisure/healthy-aging/exercise-for-seniors/
https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm
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