Promoting an active lifestyle is vital for the well-being of older adults, and it is the responsibility of physicians to encourage this among their elderly patients, even those in their 80s and 90s, a new study says.
But studies show that one of the best ways to prevent falls is by strengthening the body with regular exercise, the CMAJ paper says, with one American study indicating exercise and physical activity among older adults reduced falls by 21 percent.
“Integrated exercise programs of more than five times per week and duration of more than 32 weeks were most effective in reducing fall risk,” the paper noted. “The mechanism of prevention is through improved muscle strength, bone density, and, importantly, balance and coordination.”
Engaging in physical activity can also help control or ward off more than 30 chronic conditions that frequently affect older adults, the study said. Coronary artery disease, heart failure, Type 2 diabetes, chronic obstructive pulmonary disease, osteoporosis, depression, dementia, and cancer are just a few of the conditions listed that can be improved or prevented with exercise.
“Age, frailty, or existing functional impairments should not be viewed as absolute contraindications to physical activity but rather key reasons to prescribe it, considering the benefits of physical activity interventions for older adults,” the paper said. “Older adults who become more physically active can potentially add years to their lives as well as higher quality of life to those years.”
Exercise Benefits for Seniors
Engaging in regular physical activity has been found to improve cognitive function, mental health, and overall quality of life in older adults, the study found.A 2021 analysis of 14 different studies on aging, revealed that an increased level of physical activity in older adults is linked to a decreased risk of developing mild cognitive impairment and a lower likelihood of mild dementia advancing to severe dementia. It was also associated with improvements in mood and self-esteem, while decreasing anxiety and depression.
Physical activity is also good for promoting joint health and stronger bones. One in five Canadian adults and nearly half of adults 65 or older live with arthritis, the study said. And while strenuous activity can increase the risk of osteoarthritis developing, moderate levels of physical activity do not.
“Regular exercise is a key element of management to reduce pain and improve physical function,” the report said.
The study listed a combination of resistance training, aerobic activity, and whole-body vibration as one of the best ways to boost bone health.
Some of the best aerobic activities for seniors include walking, swimming or water aerobics, pilates, yoga, or tai chi. Resistance training can be done with weights or resistance bands, the study said, while vibration machines can also be used to improve muscle strength and promote better balance.
The report also listed the best forms of exercise for seniors living with health conditions.
Those with cardiovascular disease, for example, would benefit from 30 minutes of stationary cycling five times per week while patients with high blood pressure or diabetes should regularly incorporate brisk walks into their weekly routines.
Aquafit classes are effective for cancer patients while Osteoarthritis sufferers can benefit most from swimming and Nordic walking.
