Regular physical activity is important to promote well-being in older people. It is beneficial for physical and mental health, and facilitates social inclusion by reducing isolation. Being active supports healthy ageing and can also help manage conditions such as hypertension and type 2 diabetes, reduce symptoms of depression and anxiety, and enhance cognitive function. Conversely, too much sedentary behavior can be unhealthy.
Some people perform incredible feats of strength and endurance well into their retirement years. The great news is: You don’t have to bench press 300 pounds or run a marathon to show off the benefits of strength training.
NIA-supported researchers have been studying the effects of strength training for more than 40 years and have identified multiple ways it can benefit older adults, including maintaining muscle mass, improving mobility, and increasing the healthy years of life. Learn more below about these findings from NIA-supported researchers, along with their tips for maintaining strength or becoming stronger as we age.
Older adults need 150 minutes of moderate-intensity aerobic physical activity each week, which is equivalent in effort to brisk walking. This could be 30 minutes a day, 5 days a week. Or, to meet recommendations, older adults could get 75 minutes a week of vigorous-intensity aerobic physical activity, which is equivalent in effort to running or jogging. Or they could get an equivalent combination of moderate- and vigorous-intensity physical activity.
Balance activities help prevent falling, which reduces the risk of injuries such as bone fractures. Walking backward, standing on one leg, or using a wobble board are examples of balance activities. Strengthening back, abdomen, and leg muscles also improves balance.
Many factors can affect your weight, including your genes, age, sex, lifestyle, family habits, culture, sleep, and even where you live and work. Some of these factors can make it hard to maintain or achieve a healthy weight. Regardless, following a nutritious eating pattern and exercising regularly can help keep your body as healthy as possible as you age. Read on to learn why weight may change as you get older, why it’s important to aim for a healthy weight, and what you can do to help meet your goals.
Week 1 — Keep Moving
Walking, cardio, reducing sitting and finding enjoyable ways to move.
Week 2 — Stay Strong & Steady
Strength training, balance, flexibility and fall prevention. This is an especially natural opportunity to introduce YMCA group exercise, water exercise, strength classes or personal training. CDC recommends that adults 65+ incorporate aerobic, muscle-strengthening and balance activities.
Week 3 — Fuel Your Health
Protein, hydration, fruits and vegetables, healthy meals and eating for energy. NIH specifically recommends nutrient-dense foods and emphasizes adequate protein as part of maintaining muscle with age.
Week 4 — Stay Connected
Social connection, mental wellness, sleep, trying a new activity and staying engaged with others. This one could be particularly powerful for the Y: the National Academies found substantial evidence connecting social isolation and loneliness with poorer health outcomes among older adults.