The Centers for Disease Control and Prevention (CDC) defines healthy aging as “the process of maintaining good physical, mental, and social health and well-being as we grow older.” Ideally, that process begins early in life. Adopting healthy habits before middle age decreases the risk of acquiring debilitating diseases and disabling conditions later in life.
Still, it is never too late to begin a healthy lifestyle. For seniors, a healthy lifestyle includes a good diet, maintaining social connections, visiting a doctor for regular checkups, and staying physically active.
The Importance of an Active Lifestyle
A recent article in the American Journal of Lifestyle Medicine explains that “physical inactivity is among the strongest predictors of physical disability in older people.” A well-publicized guideline issued by the Department of Health and Social Services (HSS) recommends that people of all ages engage in at least 150 minutes each week of moderate aerobic activity (such as walking briskly), supplemented by twice-weekly activities that strengthen muscles (such as lifting weights). For people who are 65 or older, balance training (such as yoga and tai chi) is another recommended component of a healthy lifestyle.
As the journal article explains, physical activity helps seniors control their weight and provides a measure of protection against diabetes, heart disease, and osteoarthritis. Being physically active usually delays the onset of health conditions that impair the activities of daily living. Activity reduces the risk of falls and, when seniors do fall, reduces the risk of a serious injury. Active seniors are also likely to have better mental health than those who are sedentary.
Unfortunately, fewer than 15% of older adults engage in sufficient physical activity to meet the HSS guideline. As the journal article explains, some physical activity is better than none. Sitting strengthens the heart more than lying on the couch, standing is better than sitting, and walking is better than standing. Mopping the floor and carrying groceries are everyday examples of activities that combine muscle strengthening with aerobic benefits. Older adults should try to move as much as they can, even if they need to work their way up to 150 minutes of moderately intense activity each week.
What Do the Activity Guidelines Mean?
What is a “moderate aerobic activity”? In general, any exercise that causes the heart to beat 50% faster than its resting rate is regarded as moderately intense. The term is relative, in that light exercise for healthy seniors might be a moderately intense exercise for a senior who has a disabling health condition. For healthy seniors, pickleball, line dancing, and swimming will probably be moderately intense exercises. Performing yardwork for 30 minutes might also achieve the desired heartrate elevation.
A brisk walk of 30 minutes is an easy exercise that will be moderately intense for most adults. Again, the definition of “brisk” is relative. For seniors, the speed of a “brisk” walk generally decreases with age. A 3.0 mph pace may be brisk for a male between the ages of 60 and 69, while a brisk walk for a male between 70 and 79 may be 2.8 mph. After reaching the age of 80, a walking speed of 2.2 mph may be sufficient to elevate the senior’s heartrate. A brisk walking speed for females is usually about 0.25 mph slower than the speed that elevates the heartrate in males by 50%.
Several apps for smartphones with GPS can help seniors measure their walking speed. Most have a free version that records walking time and average speed while making a record that allows a day-to-day comparison of each walk’s distance and time.
Without using an app, a brisk walk can be estimated by “feel.” A walk is brisk when the walker is breathing a bit more heavily. A common rule of thumb suggests that a walk is brisk when the walker can talk but not sing. If a walker can only speak a word or two between breaths, the walk is categorized as “vigorous” rather than “brisk.”
Strength training has aerobic benefits, so older adults can meet the 150-minute goal by varying their daily exercise routine. Walking on a sunny day, lifting weights on a rainy day, and taking a weekend yoga class can all combine to meet a senior’s activity goal.
Remember that the 150-minute guideline is a minimum. Extra exercise confers extra health benefits. Before pushing exercise beyond a senior’s comfort level, however, conferring with a doctor is essential, particularly for seniors who have heart conditions or other physical disabilities.