Elderly and Exercise

Older adults are the least physically active population in the United States. Data from the Centers of Disease Control and Prevention confirm that roughly 35% of adults 65-75 years old and 46% of adults older than 75 years are inactive or sedentary. About 40%-45% of adults are not active enough, and only 20%-25% of older adults are moderately active (CDC).


It is never too late to get active. Often time’s people are under the impression that getting active requires going to a local fitness center and working up a sweat. Joining a gym is not the only way to get healthy! While this is an option that does prove to be beneficial, it is not the only solution to increasing exercise(CDC).


Physical activity directly influences the risk of chronic illness, loss of function, dependence, and death. It reduces high blood pressure, diabetes, obesity, injury to falls, and stroke. Additionally, inactive adults increase their likelihood of bone loss and injury from falls, as well as their risk of developing diseases associated with aging, such as heart disease and colon cancer (CDC and AHA). Other than preventing health conditions, staying active is an opportunity to maintain the following (Presidents Challenge):

Sense of Well Being: improve self-esteem, reduce stress, decrease anxiety and depression

Social Life: Exercising can be a social event, a way to make friends, a new hobby


According to the American Heart Association, physical activity doesn’t have to be strenuous to bring health benefits. Regular fitness routine is what is most important. Nearly 40% of people over the age of 55 partake in no leisure time physical activity (AHA). The American College of Sports Medicine and other government agencies recommend that adults should incorporate 30-45 minutes of moderate physical activity into their day. If 30-45 minutes of activity is too long, multiple bouts as short as 10 minutes each are sufficient alternatives (AGS).
Moderate intensity activities include walking, gardening, housework, dancing, chair aerobics, and water aerobics. Participating in games, such as golf, bowling, and table tennis are also suggested for the older population (AHA). Activities that incorporate endurance, strength, balance, and flexibility exercises help older adults gain the most health benefits (NIH).

Endurance: walking, aerobics

Strength: free weights

Balance: tai chi, separate balance training (i.e. standing on one foot), tandem walk exercises (walking by putting one foot in front of the other)

Flexibility: stretching


An increasing number of elderly people will be living below “thresholds of physical ability”. In this condition, a minor illness could make them completely dependent on others for their daily care (AHA). Healthy People 2010 recommend that inactive people should talk to their healthcare provider before increasing their physical activity (HP2010). Being able to walk up a flight of stairs, carry groceries into the house, and get the mail, are reasons to get moving and stay moving! An active lifestyle increases the longevity of remaining independent and prolonging the quality years of life.


References:

Leading Health Indicators: Priorities for Action. Retrieved January 22, 2008, from Healthy People 2010 Web Site: http://www.healthypeople.gov/LHI/Priorities.htm

Exercise (Physical Activity) for Older People and Those with Disabilities.Retrieved January 31st, 2008, from American Heart Association Web site: http://www.americanheart.org/presenter.jhtml?identifier=4557

Healthy Aging for Older Adults. Retrieved January 21, 2008, from Health and Human Services Centers for Disease Control and Prevention Web site: http://www.cdc.gov/aging/

Lamb, S. Update of the Guideline for Prevention of Falls in Older Adults. Retrieved January 20, 2008, from American Geriatrics Society Web Site: http://www.americangeriatrics.org/

Taking part in the Active Lifestyle Program. Retrieved January 21, 2008, from Presidents Challenge Web site: http://www.presidentschallenge.org/home_seniors.aspx

Young At Heart: Tips for Older Adults. Retrieved January 21, 2008, from National Institutes of Health Web site: http://win.niddk.nih.gov/publications/young_heart.htm


For Further Information Visit:
Healthy Aging: http://www.healthyaing.com/
Just Move: http://www.justmove.org/
Fifty Plus Association: http://www.50plus.org/
Shape Up America: http://www.shapeup.org/
Centers of Disease Control: www.cdc.gov/page.do
Active Aging Partnership: http://www.agingblueprint.org/
International Council on Aging: http://www.icaa.cc/