A Report of the Surgeon General: Physical Activity and Health - Older Adults

 E-mail | Print | PDF 

Presidents Counsel of Physical Fitness & Sports Council Publications

A Report of the Surgeon General
Physical Activity and Health
Older Adults

KEY MESSAGES:

  • Older adults, both male and female, can benefit from regular physical activity.
  • Physical activity need not be strenuous to achieve health benefits.
  • Older adults can obtain significant health benefits with a moderate amount of physical activity, preferably daily. A moderate amount of activity can be obtained in longer sessions of moderately intense activities (such as walking) or in shorter sessions of more vigorous activities (such as fast walking or stairwalking).
  • Additional health benefits can be gained through greater amounts of physical activity, either by increasing the duration, intensity, or frequency. Because risk of injury increases at high levels of physical activity, care should be taken not to engage in excessive amounts of activity.
  • Previously sedentary older adults who begin physical activity programs should start with short intervals of moderate physical activity (5–10 minutes) and gradually build up to the desired amount.
  • Older adults should consult with a physician before beginning a new physical activity program.
  • In addition to cardiorespiratory endurance (aerobic) activity, older adults can benefit from muscle-strengthening activities. Stronger muscles help reduce the risk of falling and improve the ability to perform the routine tasks of daily life.
  • The loss of strength and stamina attributed to aging is in part caused by reduced physical activity.

FACTS:

  • Inactivity increases with age. By age 75, about one in three men and one in two women engage in no physical activity.
  • Among adults aged 65 years and older, walking and gardening or yard work are, by far, the most popular physical activities.
  • Social support from family and friends has been consistently and positively related to regular physical activity.

BENEFITS OF PHYSICAL ACTIVITY:

  • Helps maintain the ability to live independently and reduces the risk of falling and fracturing bones.
  • Reduces the risk of dying from coronary heart disease and of developing high blood pressure, colon cancer, and diabetes.
  • Can help reduce blood pressure in some people with hypertension.
  • Helps people with chronic, disabling conditions improve their stamina and muscle strength.
  • Reduces symptoms of anxiety and depression and fosters improvements in mood and feelings of well-being.
  • Helps maintain healthy bones, muscles, and joints.
  • Helps control joint swelling and pain associated with arthritis.

WHAT COMMUNITIES CAN DO:

  • Provide community-based physical activity programs that offer aerobic, strengthening, and flexibility components specifically designed for older adults.
  • Encourage malls and other indoor or protected locations to provide safe places for walking in any weather.
  • Ensure that facilities for physical activity accommodate and encourage participation by older adults.
  • Provide transportation for older adults to parks or facilities that provide physical activity programs.
  • Encourage health care providers to talk routinely to their older adult patients about incorporating physical activity into their lives.
  • Plan community activities that include opportunities for older adults to be physically active.

http://www.zenpenfitness.com.

Bookmark and Share
 

Ask The Expert

Q: I am so busy with my kids schedule, I can’t seem to make any time in to exercise, especially an efficient workout. Can you please help?

A: Gladly! We certainly don't need a gym to get an efficient workout!  An efficient workout would be targeting the front & back of each muscle group for balance in the body, using multi muscle groups at a time, (as we do in life), create the movements in our exercise that we do in our day to day routines, (which is called functional training) and lastly maximize our time. (Love that one)!! It's a lot to think about at first but we are of the modern day mom! We as moms get more efficient with juggling, prioritize & re-prioritize on a daily basis. It's what we do.  So, a few helpful hints for people struggling with finding the time to exercise…

1. Pushups (my favorite exercise). We can do many versions of pushups where ever we are. If we are in the park we can do them on the ground, if we are in a parking lot waiting for our children to come out of school, we can use the car to "push" off of, or we can do them against a wall...

2. We can do lunging in the parking lot, or lunge as we go back & forth to our car from a normal daily errand.

3. We can do squats wherever we are...outside, inside, I do them in the bathroom at the airport because my husband takes me get there so darn early, so I figure why not use it to my benefit.

4. You can use your children's book bag to do biceps curls & triceps extension while waiting for them to finish their after school lessons, etc (with homework these days, this bag will be a huge challenge)

5. You can park your car further away & do fast walking or sprints

6. You can do calf raises while cooking dinner, you can stand on one leg & practice balance while brushing your teeth

7. You can stretch your quads & hamstrings while waiting in line at the grocery store!!

There is always plan B. When there is a will, there is a way. You can always optimize your time if you set your mind to it.  Keep some sneakers; lose clothing & water in your car at all times.