Recent research highlights the significant health benefits of physical activity for older adults, challenging the misconception that age, frailty, or physical impairments should deter individuals from exercising. A review article synthesizing existing literature underscores that regular physical activity can substantially improve health outcomes, even in those facing various medical challenges.
The recommended amount of physical activity for older adults is 150 minutes per week. Engaging in this level of exercise can reduce all-cause mortality by an impressive 31%. Furthermore, incorporating resistance and balance exercises, such as weight-bearing activities, is crucial for maintaining independence and enhancing overall well-being.
Physical activity not only promotes physical health but also plays a vital role in improving cognitive and mental well-being. Experts assert that it is never too late to start incorporating more movement into one’s life. For older individuals, beginning with low-impact activities like walking or swimming can pave the way for a gradual increase in exercise intensity and duration.
“Older adults should begin with low-impact activities, such as walking or swimming, and gradually progress toward 150–300 minutes of moderate activity per week. Incorporating resistance and balance exercises is also important, including weight-bearing activities,” said Ryan Glatt, MS, CPT, NBC-HWC.
In light of these findings, it is essential for older adults to consult with their healthcare providers before embarking on any exercise program. This step is particularly important for those managing multiple medications, a phenomenon known as polypharmacy. Jane Thornton, MD, PhD, CCFP (SEM), stresses that “too few physicians counsel their patients on physical activity (for a variety of reasons) and we hope this becomes a call to action which at the same time helps take the guesswork on how to prescribe physical activity to older adults.”
Thornton cautions about potential risks associated with increased physical activity. “There is always,” she said, “a (small) risk of injury or exacerbation of symptoms of their condition, and/or risk of cardiovascular event. However, similar (and often greater) risks exist with pharmaceutical and surgical modalities, and the benefits of physical activity on health generally outweigh the risks.”
The review article also outlines various conditions and considerations that must be taken into account before starting an exercise program. “They will ask,” Thornton explained, “about current levels of physical activity and if you have any risk factors or chronic illnesses/injuries that must be attended to first (i.e., absolute and relative contraindications).”
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