Are there special recommendations for older adults?
Physical Activity Helps Seniors Age Successfully
Being physically active can prevent and help treat many of the most
common chronic medical conditions associated with old age. Physical
activity is one of the most important steps older adults can take to
maintain physical and mental health and quality of life. Scientists have
proven that being active can help reduce the risk of obesity, high blood
pressure, diabetes, osteoporosis, stroke, depression, colon cancer, and
premature death. Yet today, more than 60% of older adults are inactive.
Older adults face the same obstacles to being more physically active as
younger adults but also have special concerns.
The Challenge to Get Moving
Getting older adults to be active is a challenge. The average American
lives a long time, but many are sedentary, physically unfit, and experience
disability from chronic medical conditions as they age. Physicians and
exercise experts hear many reasons from older adults as to why they are not
active: It doesn't feel good. It makes my arthritic joints hurt. It takes
too much time. It's boring. However, older adults need physical activity
like everyone else, at least as much as younger adults. In fact, the loss
of strength and stamina often attributed to aging is in part caused by
reduced physical activity.
Walking
groups and physical activity programs especially designed for older adults
can help seniors become—and remain active. For example, senior swim clubs
and water aerobic classes are excellent activities for people with
arthritis.
The Need for Strength
Strength
training is recommended for all adults, but it is a vital link to health
for older adults. The reason is that strength training prevents sarcopenia,
the muscle deterioration that comes with aging, and also helps maintain
bone mass. "Stronger people have better health outcomes," noted Dr. David
Buchner, Chief of CDCs Physical Activity and Health Branch and renowned
Gerontologist. However, some elderly people avoid physical activity and
become sedentary out of fear of falling and fracturing a bone. Dr. Buchner
added that emerging data indicate that physical activity can prevent falls
by improving strength, balance, and endurance.
For more information about strength training for older adults visit our
Growing Stronger: Strength Training
for Older Adults Web site.
Keeping Young at Heart
Aerobic
activity (also known as cardiorespiratory or cardiovascular endurance
activity) is also important. It keeps the heart strong, lowers blood
pressure, and relieves anxiety and depression. Older adults can obtain
significant health benefits with moderate physical activity, such as
walking or gardening.
"We need to make physical activity part of the daily routine for older
adults," said Dr. Buchner. Health clubs also provide older adults with a
variety of opportunities to improve their aerobic fitness, muscular
strength, and flexibility. Dr. Buchner adds, "Traditionally health and
fitness facilities have marketed mainly to body-conscious younger adults,
who focus on the cosmetic effects. It's great to see that health clubs have
developed more programs for older adults, and we hope this trend
continues."
*The above information was adapted from: CDC, NCCDPHP. Special focus:
healthy aging. Chronic Disease Notes and Reports 1999;12(3):10-11.
Recommendations
The CDC/ACSM recommends that all adults should accumulate at least 30
minutes of moderate-intensity physical activity on five or more days of the
week. Cardiorespiratory (aerobic) endurance, strength, balance, and
flexibility exercises should all be part of a physical activity program for
older adults. No one type of activity will bring about all the benefits of
physical activity. It is important to include all of them. Older adults can
meet the physical activity recommendation with a combination of these
activities using the following sample schedule:
- Cardiorespiratory: Participate in moderate-intensity aerobic
activities 3-5 days a week for at least 30 minutes each session.
- Flexibility*: Stretch every day.
- Strength training: Do strength-building activities 2-3 days per week.
*Flexibility
refers to how fully ones joints or limbs
are able to move. Being flexible allows for easier movements and
reduced pain in joints so that it is also easier to perform
daily activities of independent living. By adding stretching to
your daily physical activity plan, you can help keep your joints
flexible which will help you move with more freedom and comfort.
Participating in these types of activities can help you more easily
perform many of your day-to-day tasks. For example, being more flexible
will help you more easily do things like reaching in your cupboard and
tying your shoes. Being stronger and having more balance will help you lift
and carry items like sacks of groceries and will make it easier to get in
and out of chairs and the bathtub. Improving your cardiorespiratory
endurance will allow you to do things like climbing stairs, dancing, or
playing with grandchildren without getting out of breath.
The chart below provides ideas of activities in the areas of
cardiorespiratory endurance, strength, and flexibility. Many of these
activities will also help improve your balance. Most importantly, choose
activities that you enjoy. This will make it more likely that youll keep
doing them!
Cardiorespiratory |
Strength |
Flexibility |
Walking |
Chair exercises |
Stretching |
Swimming |
Lifting weights or cans |
Yoga |
Dancing |
Carrying laundry or groceries |
Tai chi |
Skating |
Working in the yard |
|
Hiking |
Washing the car |
|
Rolling your wheelchair |
Scrubbing the floor |
|
|
Including cardiorespiratory, strength, and flexibility activities in
your weekly routine may sound like a challenge. Click on the following link
to see sample physical activity schedules
for healthy older adults that incorporate activities from all three areas.
It can be difficult to make a change in your daily routine. Still not
sure how to begin? Check out the Getting
Started section for a user-friendly guide to beginning or increasing
physical activity. Also visit Making Physical
Activity Part of Your Life for tips on how to be more active every day.
Related Resources
AARP's Health
and Wellness Page*
Administration on Aging:
Fitness Facts for Older Americans
Agency
for Research and Quality: Physical Activity and Older Americans
Centers
for Disease Control and Prevention: Promoting Active Lifestyles Among Older
Adults
Growing Stronger: Strength
Training for Older Adults
National Blueprint: Increasing
Physical Activity Among Adults Age 50 and Older*
National
Institute on Aging: Exercise-Feeling Fit For Life
National
Institute on Aging: An Exercise Guidebook
*Links to non-Federal organizations are provided
solely as a service to our users. Links do not constitute an endorsement of any
organization by CDC or the Federal Government, and none should be inferred. The
CDC is not responsible for the content of the individual organization Web pages
found at this link.
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