Aging, physical activity, and dementia prevention

We know that physical activity is important for maintaining a healthy lifestyle. Physicians recommend 150 minutes of moderate-intensity aerobic activity and two days of muscle-strengthening activities each week. But how does this change as we age? 

According to experts at the National Institute on Aging (NIA), older adults can benefit from three types of exercise: aerobic, muscle-strengthening, and balance. 

Aerobic exercise is anything that increases your heart rate and breathing like a brisk walk or sustained movement. It requires the lungs to move more air and the heart to pump more blood and deliver it to the working muscles. 

Muscle strengthening exercises, often called strength training or resistance training, are exercises that require muscles to contract, such as lifting a heavy object or moving against gravity. 

Balance involves maintaining the body’s stability while still or in motion. As with muscle-strengthening exercises, balance exercises help to prevent falls and related injuries. 

The good news is, many activities that you may already be doing, including household tasks, can contribute to your physical activity. 

Some ideas for moderate-intensity activities that build endurance include:

• Yard work, such as raking leaves or pushing a lawnmower
• Housework, such as mopping or vacuuming
• Playing with your grandchildren
• A brisk walk around the grocery store or a nearby shopping center – try holding onto a cart for extra stability
  • This can be helpful in the winter when roads or sidewalks tend to be icy
• For a low impact option, try swimming

If you haven’t participated in aerobic physical activity before, gradually building up the time you engage in an aerobic activity can be helpful. Being consistent over time will improve your endurance. 

It’s always important to be safe when trying new movements or exercises. For safety tips, visit this link. 

Examples of muscle-strengthening activities include:

• Using resistance bands, weight machines, or hand-held weights
• Lifting your body weight, with exercises such as arm circles, leg raises, or pushups
• Carrying heavy items, such as groceries
  • For an introductory exercise, try lifting a can of soup in each hand, like you would hand-held weights
• Gardening, which may require digging and lifting

Examples of balance exercises include:

• Tai chi (a “moving meditation” that involves moving the body slowly, gently, and precisely, while breathing deeply)
• Standing on one foot
• Practicing standing from a sitting position

To get started, try visiting the NIA’s YouTube channel for demonstrations and workout ideas.

Why is maintaining physical activity important as we age? Physical activity improves physical function, which makes it easier to perform daily tasks — including household chores, getting into or out of a bed or chair, and moving around the neighborhood. This increased functional ability can help maintain independence and support independent living for older adults. 

Movement and exercise also support the health and functional ability of bones and muscles which are especially important for older adults, who are at higher risk for falls and fall-related injuries. Improved physical function can reduce the risk of falls and likelihood of serious injury if there is a fall.

Additionally, being physically active as an older adult may improve your health and health-related quality of life. Also, active older adults tend to live longer!

Finally, physical activity helps to prevent certain diseases and chronic health conditions that are common among older adults.

• Cardiovascular disease (including heart disease and stroke)
• High blood pressure
• Type 2 diabetes
• High cholesterol
• Obesity
• Dementia (including Alzheimer’s disease)
• Depression

So, staying physically active can not only improve quality of life, reduce falls, maintain independence, but also ward off key chronic health conditions, including Alzheimer’s disease.

Whether it’s playing with your grandchildren, biking, playing tennis, or gardening, it’s important to keep moving.

To learn more, visit the links below. 

Exercise and workout videos: NIA YouTube Channel

Sources: 

https://www.nia.nih.gov/health/exercise-and-physical-activity/health-benefits-exercise-and-physical-activity

https://www.nia.nih.gov/health/exercise-and-physical-activity/three-types-exercise-can-improve-your-health-and-physical