Maintaining Physical Function in Older Adults

Exercise and physical activity are good for just about everyone, including older adults.

Research has shown that exercise is not only good for your physical health, but it also supports emotional and mental health.

Benefits of Exercise for Older Adults

1. Prevent Disease

Studies have shown that maintaining regular physical activity can help prevent many common diseases, such as heart disease and diabetes. Exercise improves overall immune function, which is important for seniors as their immune systems are often compromised. Even light exercise, such as walking, can be a powerful tool for preventable disease management.

2. Improved Mental Health

The mental health benefits of exercise are nearly endless. Exercise produces endorphins (the “feel good” hormone), which act as a stress reliever and leaves you feeling happy and satisfied. In addition, exercise has been linked to improving sleep, which is especially important for older adults who often suffer from insomnia and disrupted sleep patterns.

3. Decreased Risks of Falls

Exercise improves strength and flexibility, which also help improve balance and coordination, reducing the risk of falls. Seniors take much longer to recover from falls, so anything that helps avoid them in the first place is critical.

4. Social Engagement

Exercise can be made into a fun social event. Maintaining strong social ties is important for aging adults to feel a sense of purpose and avoid feelings of loneliness or depression. Above all, the key is to find a form of exercise you love, and it will never feel like a chore again.

5. Improved Cognitive Function

Regular physical activity benefit cognitive function. Countless studies suggest a lower risk of dementia for physically active individuals, regardless of when you begin a routine.

Ten Best Exercises for Older Adults

1. Spinal Balance

2. Hip Hinge

3. Lunge to Step

4. Squat Progressions

5. Hip Hike

6. Glute Bridge

7. Seated Dead Bug

8. Chair Push Ups

9. Bent Over Rows

10. Side Leg Lift

Program Prescription

F—Frequency:

• 4-5 times/week ideal

• Key: to accumulate 150-300 minutes of exercise/week (may individualize)

I—Intensity

• Moderate to moderate—intense (HIIT)

• Mix duration, intensity and load (types) to achieve best results

T—Time

• 3 bouts of 10 minutes per day minimum

• 30-60 minutes per session based on the type of exercise and fitness levels

• 3 sets of 10-15 repetitions (technique is priority)

T—Type of Exercise

• Cardio: Aerobic with High Intensity Interval Training (HIIT - bursts of higher intensity). Low impact with “intentional stepping”, rebounding, jogging, water exercise

• Weight Training: Bodyweight with external resistance

• Flexibility: Stretch daily for maintaining mobility, stress resilience and injury prevention

In Conclusion

Exercise is good for you; it’s just a matter of making it a priority and habit in your daily life. In the aging population, exercise has been shown to prevent disease, lower the risk of falls, improve mental health and well-being, strengthen social connections, and improve cognitive function. Regardless of your age, I hope this will motivate you to incorporate exercise into your life.

Written by Dr. Jill Franks, PhD,

Fitness and Cognitive Coach for Older Adults