Take The First Step: Physical Activity and Older Adults

What reduces the risk of dying of heart disease and decreases the risk for colon cancer, diabetes, and high blood pressure? What helps control weight and helps build strong bones? What relieves arthritis pain and may reduce the symptoms of depression?

The answer: physical activity.

For older people, physical activity is one of the most important keys to maintaining a good quality of life. Physical activity has been shown to help those individuals who have a chronic disease, are quite frail, or are wheel chair bound grow stronger.

 

What We Know

Research shows that:

• Middle aged and older men and women who engage in regular physical activity have higher levels of the good cholesterol (HDL) than do those who are sedentary.
• Strength training helps people maintain and improve their balance and may help reduce falls and fractures.
• New data indicates that exercise can also keep your brain healthy.
• Physical activity may help reduce depression and increase one’s energy level.
• Physical activity and fitness help promote a good quality of life and a longer life.
• Conditioning and strength training exercises seem to improve older people’s ability to function.

The American College of Sports Medicine stated “…. there is no segment of the population that can benefit more from exercise than the elderly.”

It is never too late to start a physical activity program!

 

Types of Physical Activity

There are many forms of physical activity that can benefit older people. For example, stretching can help ease body movements and increase blood flow. Stretching muscles increases flexibility and improves balance. It is especially important to stretch the hamstring—the muscles in the back of the leg—regularly. Caution: you should never stretch your muscles when your body is cold. There are many excellent stretching exercises that can help older people. Strength training helps to build bone and muscle. Sometimes free weights or weight machines are used to build strength but common things like soup cans may also work. Aerobic exercise makes the heart stronger and the body more fit. Swimming, walking, and dancing are examples of low-impact aerobics. Many routine activities like housework, climbing the stairs, or gardening also increase levels of physical activity.

The U.S. Surgeon General suggests that people who have not been active can improve their health by becoming moderately active on a regular basis. The Centers for Disease Control and Prevention defines moderate as at least 30 minutes of brisk walking on most, if not all, days of the week. Some experts feel that you can break up those 30 minutes into two or three smaller segments during the day.

 

Making Changes

Starting a new activity often takes time. For example, many people go through what is sometimes known as “stages of change.” First, they may not even think about getting physically active at all. Then something makes them want to start getting involved in some sort of activity. They may want to feel more energetic, to participate in an activity with a friend, or to manage a chronic disease such as diabetes or high blood pressure more effectively.

Next, they may start looking into specific exercises or plan goals for themselves. The fourth stage involves taking action by starting an activity and continuing it. Finally, people reach the “maintenance” stage, when physical activity becomes a regular part of their lives.

Think about these “stages” and whether they might be helpful to you as you consider getting active. Also, remember that even if you get a little lazy and stop doing your exercises, you can just start over again.

If you find that you are not able to be physically active for an extended period of time, you should not give up. Things happen in everyone’s life that may make it harder to do regular physical activity. Just try to make some time when you can and then you can return to your regular activities at a later date.

 

Planning Ahead

It is a good idea to talk to your doctor before you start physical activity, especially if you have not been physically active. Ask about what types of physical activity would be best for you. Be sure to discuss your health status and any particular medical problems you have as well as medications you are taking.