Exercising for a Longer Life

Physical activity is a cornerstone of health and longevity. It not only adds years to your life, but it can make those extra years more enjoyable. “There’s life span — the number of years you live — and then there’s health span,” says Pamela Peeke, M.D. She’s a professor of medicine at the University of Maryland and author of Fit to Live. “Health span is the number of years you can stay independent and live a vibrant life. That is what you’re aiming for.”

Despite being aware of the many benefits of exercise, a lot of people, especially older adults, find it challenging to stay active. And the pandemic didn’t help — more than a third of older Americans say they’re less active than they were before March 2020. If you’re one of those people, it’s time to reverse the trend. Here’s what you need to know to get started.

How much physical activity do older adults need?

First, you may be wondering how much exercise you actually need. The Physical Activity Guidelines for Americans says that older adults should aim for 150 to 300 minutes of moderate-intensity aerobic activity each week. Aerobic activities include things like walking, biking, dancing, and swimming. “Moderate intensity” means that it noticeably increases breathing and heart rate (or 50-70% of your maximum heart rate if you want a more objective target). It also recommends strength-building exercise at least two days a week.

This level of activity has many health benefits, including:

• Reduced risk of certain cancers, including breast and colon cancer
• Reduced risk of dementia
• Lower risk of falls in older adults
• Decreased pain from osteoarthritis
• Reverse progression of high blood pressure and type 2 diabetes
• Decreased depression and anxiety

What that activity looks like each week is totally up to you. It could be five 30-minute sweat sessions at the gym. Or it could be achieved with small bits of walking and moving around throughout the day, every day. Whatever you do, try to be active at least three days a week. Here are five tips to help you get started.

1. Track your steps

Counting steps is an easier-than-ever way to reach activity goals, thanks to high-tech wearable fitness trackers. (FYI, an old-fashioned pedometer will also get the job done.)

Ten thousand steps a day has become the gold standard to shoot for. But there’s not much evidence to support that magic number, notes Dr. Peeke. In fact, a recent review published in Lancet Public Health found that walking just 6,000 steps a day reduced risk of early death in folks over 60 by up to 53%.

Tracking steps means you can add up little bits of activity throughout the day. The new edition of the Physical Activity Guidelines for Americans emphasizes that any movement counts toward your 150 minutes — it doesn’t have to come from longer bouts of exercise.

“Sneak in bits and pieces of activity, and steps, whenever you can,” suggests Dr. Peeke, like walking all the aisles in the grocery store even if you don’t need those items. “These little bits add up over time,” she says, and they’ll help you reach your step goal.

2. Join a gym class, in person or online

If you’d rather get your activity in a more structured workout, classes are a great option. In-person classes give you a chance to socialize, and instructors can provide guidance or modifications for you. Thanks to the pandemic, there are also many online options for exercise classes.

3. Build strength with body-weight exercises

Strength-building exercises are vital for older adults. As we age, we tend to lose lean muscle mass. This puts you at risk for falls and can limit mobility and independence. You don’t need any special machines or equipment to build strength. Simple moves like squats and push-ups use your body weight to work your muscles.

“Body-weight exercises are easy, cheap, and accessible, and they don’t require a gym,” says Dr. Peeke. If you’re just starting, she suggests a wall-assisted workout, doing push-ups or squats against the wall. The wall also provides stability for exercises that require some balance.

4. Find low-impact exercises

If you have limited mobility or pain from a condition like arthritis, there are still ways to get active. Gentle exercises like yoga and tai chi can improve strength and balance without adding stress to your joints. You can even find modified workouts that can be performed in a chair.

Water-based activities like swimming and water aerobics are another great option. “These improve strength and conditioning with virtually no impact,” says Dr. Peeke. In a 2018 study, older adults performed water aerobics twice a week for 12 weeks. At the end, they showed gains in upper-body strength, lost fat mass, and lowered their blood pressure.

Talk to your doctor about what kinds of activity will be safe for you. A trainer or physical therapist can help you modify exercises and prevent injury.

5. Limit sitting

We’ve known for a long time that moving more is good for your health. But a growing body of research also shows that sitting less is just as important. The more you sit, the greater your risk of heart disease, type 2 diabetes, and early death.

 The good news: if you switch out 30 minutes of sitting over the course of the day for 30 minutes of moving around, you reduce your risk of an early death by about 17%. This is according to a 2019 study published in the American Journal of Epidemiology.

Setting alarms can help remind you to get up regularly (at least once an hour) to walk around for a couple of minutes. Many fitness trackers do this by buzzing if you’ve been sitting for an extended period.

Remember that any amount of physical activity has some health benefits. Trying to simply sit less can be a great place to start.