Health Benefits of Exercise for Older Adults

Age is often thought to be synonymous with fragility. As many age, bone density and muscle mass decreases, increasing the risk of fractures. There is also a decrease of elasticity in organs and connective tissue, leading to disease and mobility issues. In fact, one of the most common fears as we age is a loss of physical and emotional independence brought on by these issues.

Over the last several years, evidence has surfaced proving this may not need to be the case. Though there is no escaping some decline as we age, much of the decline faced by older adults may be due to a lack of activity, not by aging. In fact, Dr. Herbert DeVries at USC has found that people in their 70’s and 80’s can have just as much vigor as sedentary individuals 30 years younger.

Continuing to subject the body to physical stressors reduces the loss of muscle and bone mass, helping an aging individual stay stronger and less frail. Women at or past the age of menopause are at a high risk of hip fracture due to low bone mass and the microarchitectural deterioration of bone tissue, resulting in bone fragility. In fact, a higher percentage of bed occupancy in hospitals is a result of hip fracture than occupancy of other disorders common in females, including breast cancer and diabetes. One-third of all women are likely to sustain an osteoporotic fracture of the hip, spine or wrist in their lifetime. The risk of fracture for men is 1/3 that of women. (Kanis & McCloskey, 1998, pp. 229-233) Resistance exercises and high impact activities promote bone remodeling and contribute to high peak bone mass. It can also reduce the risk of falls in older adults. (NIH, 2001, pp. 785-795)

Aerobic exercise may also help aid in preserving the body’s ability to build muscle and bone. In a study done on aged mice, it was shown that mice who ran the wheel had increases of mammalian target of rapamycin and protein kinase B – two substances that aid in the synthesis of protein – in comparison to mice that didn’t run the wheel. This study showed that aerobic exercise can decrease the decline of age-related protein synthesis, allowing the body to stay stronger and more mobile (Health & Wellness Resource Center, 2004). Having said that, aerobic exercise alone is not enough to protect against age related reductions in bone mineral density as it does not provide a large enough stimulus to promote bone growth. Loaded weight-bearing exercises, such as box squats, are needed.

Regular exercise in older adults can also decrease the risk of fatal heart attacks, cancer and other chronic ailments. In a Dallas Heart Study, it was found that 2 years of moderate to high intensity exercise can result in 25% more elasticity in the left ventricle of the heart (Health & Wellness Resource Center, 2019). Participants started with lighter intensity and increased their workouts’ intensity over time as ability allowed. Not only did those who participated see improved heart function – which reverses some of the changes that can lead to heart failure, but they also experienced an increase in fitness level as measured through their VO2max. The study also showed that exercise helped manage weight, blood pressure and blood sugar.

Finally, aging slows cognitive declines. In a study of 876 participants, 90% participated in little to no exercise, while the other 10% participated in regular moderate to high intensity exercise. In cognitive testing of the participants, it was shown that those who participated in more regular exercise scored higher than those who were more sedentary or participated in low intensity exercise. The cognitive difference was equal to about 10 years of normal aging (Health & Wellness Resource Center, 2016).

The common thread among all these studies was that exercise needed to be more strenuous to see greater fitness gains and preventative benefits. Older adults who decide to begin an exercise regimen should start out at lower intensities and increase in intensity as their fitness level progresses. As they continue to participate in a regular exercise regimen, they will likely see an increase in range of motion, muscle strength and function and elasticity of connective tissue and organs, as well as the reversal and prevention of orthopedic problems such as kyphosis and arthritis. All these benefits not only lead up to a longer lifespan, but a greater quality of life and independence as one ages.

References:

Hatfield, Frederick C. (2018). “Exercise and Older Adults.” Fitness the Complete Guide. International Sports Sciences Association. 

Health & Wellness Resource Center. (2004). Aerobic exercise may attenuate age-related decline in protein synthesis. Obesity & Diabetes Week, https://link.galegroup.com/apps/doc/A117340851/HWRC?u=lirn86548&sid=HWRC&xid=7563824f. Accessed 28 Feb. 2019.

Health and Wellnes Resource Center. (2016). "Study: brisk exercise may slow cognitive declines." Men's Health Advisor. https://link.galegroup.com/apps/doc/A453287077/HWRC?u=lirn86548&sid=HWRC&xid=edb71355. Accessed 28 Feb. 2019.

Health & Wellness Resource Center. (2019). Regular exercise helps reverse age-related changes in your heart." Harvard Women's Health Watch. https://link.galegroup.com/apps/doc/A565516335/HWRC?u=lirn86548&sid=HWRC&xid=8e9554e2. Accessed 28 Feb. 2019.

Kanis, J. A. and McCloskey, E. V. (1998). Risk factors in osteoporosis. Maturitas. WHO Collaborating Centre for Metabolic Bone Diseases. 30(3): 229-233. https://doi.org/10.1016/S0378-5122(98)00090-5.

NIH Consensus Development Panel on Osteoporosis Prevention, Diagnosis, and Therapy. (2001). Osteoporosis prevention, diagnosis, and therapy. JAMA. 285(6):785-95. doi: 10.1001/jama.285.6.785. PMID: 11176917.