As a geriatrician, I see every day how physical activity transforms lives, even in older age. One story that inspires me personally is that of my 93-year-old aunt. She’s a vibrant, cognitively sharp individual who walks with a rollator and lives with chronic osteoarthritis and fibromyalgia. Despite her challenges, she has a remarkable zest for life and continues to engage in her passion for sewing. Her sewing machine hums daily as she creates beautiful tapestries, bags, and clothing, even repairing items for family members.
But this wasn’t always the case. A few years ago, she experienced intense, persistent pain in her shins and shoulders that threatened her independence and her beloved hobby. Her mobility was limited, and she felt the burden of her conditions acutely.
That’s when she started working with a colleague of mine, a doctor who specializes in physical activity for older adults. Together, they introduced a gentle yet consistent program of muscle-strengthening exercises tailored to her abilities and needs. The results have been transformative.
The Benefits of Physical Activity for Older Adults
Scientific evidence overwhelmingly supports the role of regular physical activity in improving the health and quality of life for older adults. Here are just a few proven benefits:
Reduced Risk of Falls: Muscle strengthening and balance exercises improve stability and coordination, significantly reducing the risk of falls—a leading cause of disability in older adults.
Pain Management: Physical activity can alleviate chronic pain by enhancing muscle support around affected joints and releasing endorphins, the body’s natural painkillers.
Mood Enhancement: Regular exercise has been shown to decrease symptoms of depression and anxiety, promoting a more positive outlook on life.
Cognitive Health: Exercise stimulates brain health, improving memory, attention, and overall cognitive function.
Social Connection: Group activities, like walking clubs or exercise classes, combat isolation by creating opportunities for social interaction.
The World Health Organization recommends that older adults engage in at least 150 minutes of moderate-intensity aerobic activity per week, combined with muscle-strengthening activities on two or more days. For those with limited mobility, tailored programs focusing on balance and flexibility can also make a significant difference.
How to Start Incorporating Physical Activity—At Any Age
It’s never too late to start moving. Even if someone has never been physically active before, there’s always room for progress. Here are some tips:
Start Small: Begin with gentle activities such as seated exercises, walking, or light stretching.
Tailor to Individual Needs: Consult with a professional, such as a physiotherapist or doctor, to design a safe, effective plan.
Build Gradually: Increase intensity and duration slowly, always paying attention to comfort and safety.
Use What’s Available: Resistance bands, light weights, or even household items can be used for strength training.
Make It Enjoyable: Choose activities that bring joy—dancing, gardening, or playing with grandchildren.
A Personal Triumph
My aunt’s journey is a testament to the power of physical activity. Since beginning her exercise program, her pain has significantly decreased, and she has been able to reduce her reliance on pain medication. She’s more mobile, more independent, and back at her sewing machine every day, creating her masterpieces. Her improved mood and vitality are evident to everyone around her.
Her story is a reminder that age should never be a barrier to staying active. With proper guidance and a willingness to start, the benefits are profound—not just for the body, but for the mind and spirit as well.
When I think of aging well, I think of my aunt. I hope to be as sprightly, creative, and resilient as she is when I grow up.
If you or your loved ones are considering starting an exercise program, I encourage you to consult with a healthcare professional to ensure it’s safe and suited to your needs. It’s never too late to take the first step toward better health.
