GET MOVING: Physical activity key to healthy aging

The benefits of regular physical activity occur throughout life and are essential for healthy aging. Adults ages 65 years and older gain substantial health benefits from regular physical activity. And, it is never too late to get moving!

Being physically active makes it easier to perform activities of daily living, including eating, bathing, toileting, dressing, getting into or out of a bed or chair, and moving around the house or neighborhood. Physically active older adults are less likely to experience falls, and if they do fall, they are less likely to be seriously injured. Physical activity can also preserve physical function and mobility, which may help maintain independence longer and delay the onset of major disability.

Research shows that physical activity can improve physical function in adults of any age, adults with overweight or obesity, and even those who are frail. It’s key to preventing and managing chronic disease. Other benefits include a lower risk of dementia, better perceived quality of life, and reduced symptoms of anxiety and depression. Additionally, doing physical activity with others can provide opportunities for social engagement and interaction.

Here are some exercise guidelines for older adults:

As part of their weekly physical activity, older adults should do multicomponent physical activity that includes balance training as well as aerobic and muscle-strengthening activities.

150 minutes of moderate-intensity aerobic activity a week is the goal, however when older adults cannot do this because of chronic conditions, they should be as physically active as their abilities and conditions allow.

Healthy older adults who plan gradual increases in their weekly amounts of physical activity generally do not need to consult a health care professional before becoming physically active. However, health care professionals can provide advice on appropriate activities and ways to progress at a safe and steady pace.

And remember, some physical activity is better than none. Swapping out sedentary behavior, such as sitting, for light-intensity physical activity, such as light housework, may produce some benefits.

Older adults who have been inactive should increase their amount of physical activity gradually. For example, an inactive person could start with a walking program consisting of 5 minutes of slow walking several times each day, 5 to 6 days a week. The length of time could then gradually be increased to 10 minutes per session, 3 times a day, and the walking speed could be increased slowly.

Muscle-strengthening activities should also be gradually increased over time. Initially, these activities can be done just 1 day a week starting at a light or moderate intensity. Each week, the intensity can be increased slightly until it becomes moderate or greater.