Exercise and Older Adults
Exercise is good for people of all ages
There are many benefits of following a regular exercise program. This is true even
for people who have joint pain, back pain, arthritis, or osteoporosis. And it’s true
for people who are recovering from an injury or from surgery such as joint replacement
or arthroscopy. Exercise has also been shown to help people of all ages by lowering
blood pressure, lowering the risk of falls and serious injuries (such as hip or wrist
fractures), and slowing the body’s loss of muscle and bone mass. Exercise also helps
to do the following:
Build stronger bones
Improve mobility and balance
Relieve tension and stress
Offset feelings of anxiety and depression
Improve thinking ability
Stay at a healthy weight
Enhance cardiovascular fitness
Increase HDL (“good”) cholesterol levels
Reduce the risk of chronic diseases (such as type 2 diabetes and certain types of
cancer, such as breast cancer and colon cancer)
Provide fun and enjoyment
Live a longer, healthier life
Reduce joint and muscle pain
Exercise guidelines for older adults
It’s never too late to start an exercise program. With today’s medical technology
and scientific advances, more people are living longer. And with longer lives, people
are looking for a higher quality of life. Greater importance is placed on independent,
healthy living. Exercise is a great way to keep older people active.
The CDC lists the following physical activity guidelines for older adults:
Move more and sit less. Some activity during the day is better than none.
For significant health benefits, do at least 150 minutes (2 hours and 30 minutes)
of moderate-intensity exercise a week.
Gain additional health benefits by doing 300 minutes of moderate-intensity physical
activity a week.
Experts advise doing muscle-strengthening activities that involve all major muscle
groups on 2 or more days a week for additional health benefits.
Balance training is advised as part of weekly physical activity to prevent falls.
Exercise should be approached carefully. It doesn’t have to be vigorous to be helpful.
Even a walk around the park can be positive for any age body and mind. And so can
30 minutes of working in the garden. You also don’t have to do 30 minutes of exercise
all at one time. Research now suggests it’s just as effective to do 3, 10-minute periods
of exercise spread out over the day.
Talk with your healthcare provider if you have an existing health condition, have
had a recent surgery, or you are just starting an exercise program. Your provider
can help make sure the exercise program that you choose is designed with your health
and wellness in mind.