Physical Activity in Older Americans

In the United States today, much emphasis is placed on the growing epidemic of childhood obesity and the importance of physical activity for this age group. However, emphasis should be placed on physical activity for all age groups. A particular age group that is sometimes forgotten when speaking of physical activity is the elderly. A lack of physical activity among the elderly has become an increasing problem. Research from the Centers for Disease Control and Prevention reveals that about 28 to 34 percent of those individuals between the ages of 65 and 74 are inactive. The same research also shows that among those individuals that are 75 and older, 35 to 44 percent are inactive. This inactivity among older adults in the United States is proving to be costly. Of adults over the age of 65, an estimated 18 percent are obese and another 40 percent are considered overweight. These numbers can be attributed to the lack of physical activity among this age group along with a poor diet.

However, combating physical inactivity can help older Americans combat obesity along with several other diseases. According to the CDC, scientists have proven that besides reducing the risk of obesity, being active can also reduce the risk of high blood pressure, diabetes, osteoporosis, arthritis, stroke, depression, colon cancer, and premature death. Remaining physically active can also improve the ability to perform daily tasks and remain independent as older adults age. Improved mood and relief of symptoms of depression have also been connected to physical activity. Dr. David Buchner, Chief of CDC’s Physical Activity and Health Branch has stated that physical activity among older adults can also prevent falls by improving strength, balance and endurance. More specifically, strength training has proved to be especially helpful for older adults. Strength training has been found to prevent sarcopenia, the muscle deterioration that comes with aging, and it has been found to help maintain bone mass. Because post-menopausal women can lose 1-2% of their bone mass annually, strength training can be a very beneficial preventative measure for women between the ages of 50 and 70 to increase bone density and reduce the risk of fractures.

The CDC recommends that all adults should participate in at least 30 minutes of moderate-intensity physical activity on five or more days of the week. Because the benefits of physical activity cannot be achieved through any one type of physical activity, it is important for older adults to participate in endurance, strength, and flexibility activites. Endurance activity can be achieved through various activities such as walking, swimming, dancing, climbing stairs, gardening, or rolling a wheelchair. Strength can be maintained by participating in activities such as washing the car, scrubbing the floor, lifting weights or cans, chair exercises, and carrying laundry or groceries. Flexibility activities can be achieved through activities such as stretching, yoga or Tai Chi.

Although it may seem difficult at first to introduce physical activity into your daily life, it may prove to be easier by following these tips from the National Institute on Aging:

1. Start slowly, especially if you haven’t been active for a long time. Little by little build up your activities and how hard you work at them.
2. Don’t hold your breath during strength exercises. This could cause changes in your blood pressure. It may seem strange at first, but you should breathe out as you lift something and breathe in as you relax.
3. Use safety equipment. For example, wear a helmet for bike riding or the right shoes for walking or jogging.
4. Unless your doctor has asked you to limit fluids, be sure to drink plenty when you are doing activities. Many older adults don’t feel thirsty even if their body needs fluids.
5. Always bend forward from the hips, not the waist. If you keep your back straight, you’re probably bending the right way. If your back “humps”, that’s probably wrong.
6. Warm up your muscles before you stretch. Try walking and light arm pumping first.

The National Institute on Aging also suggests checking with a doctor before beginning an exercise routine if you experience any of the following:

1. any new symptom you haven’t discussed with your doctor
2. dizziness or shortness of breath
3. chest pain or pressure, or the feeling that your heart is skipping, racing or fluttering
4. blood clots
5. an infection or fever with muscle aches
6. unplanned weight loss
7. foot or ankle sores that won’t heal
8. joint swelling
9. a bleeding or detached retina, eye surgery or laser treatment
10. a hernia
11. recent hip surgery



Sources:

1. Behavioral Risk Factor Surveillance Survey. Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion. http://www.cdc.gov/brfss/
2. Physical Activity and Older Americans. Agency for Healthcare Research and Quality. http://www.ahrq.gov/ppip/activity.htm
3. Physical Activity for Everyone: Are There Special Recommendations for Older Adults? Centers for Disease Control and Prevention. http://www.cdc.gov/nccdphp/dnpa/physical/everyone/recommendations/older_adults.htm
4. Growing Stronger: Strength Training for Older Adults. Centers for Disease Control and Prevention. http://www.cdc.gov/nccdphp/dnpa/physical/growing_stronger/
5. Exercise and Physical Activity: Getting Fit for Life. National Institute on Aging. http://www.nia.nih.gov/HealthInformation/Publications/exercise.htm