The benefits of physical activity, especially for older adults, are remarkable! Every person, regardless of their age or ability, can reap the benefits. 

What are the benefits?

Many high quality scientific studies have consistently shown that regular physical activity reduces the risk of heart disease, stroke, type 2 diabetes, cancer, osteoporosis and depression. In older adults specifically, exercise can reduce the risk of falls, hip fracture, age-related muscle loss, and cognitive impairment.

 

Furthermore, scientific evidence has consistently shown that regularly active older adults are more likely to be able to perform and maintain their daily activities independently. In fact, one study showed that moderate amounts of aerobic exercise decreased patients’ risk of functional decline by 30%. 

How much exercise do I need?

According to the American Geriatrics Society, older adults should get at least 30 minutes of moderate intensity exercise five or more days per week. If a patient is unable to perform this amount of exercise, they should do whatever they can within their abilities, and strive to avoid inactivity. In general, more physical activity at higher intensity (within safe limits) yields greater health benefits. Some physical activity is always better than none. 

What type of exercise is best?

The ideal exercise regimen for older adults is one that incorporates aerobics, strength training, and balance training. This combination of activity maximizes cardiovascular health, disease prevention, muscle strength, and helps prevent falls. 

Strength training is most effective when performed two or more nonconsecutive days per week for 20-30 minutes. Examples of strength training include using hand-held weights, weight machines, body weight exercises like crunches and pushups, and pool exercises against water resistance.

Flexibility exercises can also be incorporated to maintain range of motion and prevent stiffness.
Patients with obesity, arthritis, or balance problems can do aerobic and strength training exercises in water to get all the same benefits without strain on the joints or the risk of falls. Examples of flexibility training include stretching, gentle yoga, and pilates.

Examples of aerobic activity include walking, biking, swimming, rowing, or using machines like ellipticals. Even activities like housework, mowing the lawn, or walking to the store can be considered aerobic activity. 

Examples of balance training include backward walking, heel-to-toe walking, Tai Chi, and standing on one foot. 

Where to start

Ask your doctor about developing a personalized exercise plan best suited for you.
Where to start depends on ability, activity level, and preference. Exercise can be self-guided with walking, stretching, and strength training.

 

There are many websites and YouTube videos with free senior-friendly workouts. Organized exercise classes can be found at your local senior center, recreation center, or YMCA. Professionals like physical therapists, occupational therapists, and personal trainers can guide patients through safe and effective exercise routines to improve function and reduce pain. 

Safety when exercising

Avoid attempting very vigorous or challenging activities if you have been previously inactive or have injuries. Start with an easier exercise and slowly build up to more challenging ones. 
Don’t start an exercise program if you have unexplained shortness of breath, lightheadedness, chest pain, or palpitations. Talk to your doctor first. 
When in doubt, talk to your doctor, exercise specialist, or physical therapist about a safe and effective exercise regimen. 

For more information

 
healthinaging.org
order.nia.nih.gov
nia.nih.gov/health