9 benefits of physical activity for older adults
Written by: Alyssa Goulet, Contributing B2B Writer
Published: September 20, 2024
Physical activity is crucial in maintaining health and wellness for older adults. Regular exercise can improve quality of life. It can also help manage health conditions. But where does someone start, and how can more people access activities and facilities?
In this post, we’ll answer those questions about physical activity for seniors. We’ll cover the immediate and long-term benefits of physical activity. Plus, we’ll share some of the top exercises for seniors to consider.
Immediate benefits of physical activity
Physical activity offers many benefits for older adults. The 3 listed below can typically be felt soon after starting a regular exercise routine.
1. Improved sleep quality
Research shows that exercise makes sleep quality better. Regular exercise helps older adults fall asleep faster, and it promotes deeper sleep. This can lead to feeling more refreshed and energized during the day
2. Reduced anxiety
Physical activity can lower stress levels. Randomized clinical trials show that exercise improves perceived stress, actual symptoms of stress, and general well-being. This is, in part, because exercise releases endorphins, which are natural mood boosters.
3. Lower blood pressure
Exercise is an effective way to manage blood pressure. Regular physical activity strengthens the heart, allowing it to pump blood more efficiently. To get this benefit, the American Heart Association recommends:
- 2.5 hours of moderate-intensity aerobic activity each week or
- An hour and 15 minutes of vigorous aerobic activity each week or
- A combination of both, preferably spread throughout the week
Long-term benefits of physical activity
Consistent physical activity also offers extended benefits for older adults. These advantages not only contribute to overall health but also improve well-being as people age. Below are some of those benefits.
1. Cognitive wellness
Regular physical activity has a positive effect on brain health. It can lower the risk of developing dementia, including Alzheimer’s disease. Exercise also helps alleviate symptoms of depression, supporting better mental health.
2. Good cardiovascular health
Consistent exercise can support better heart health. It reduces the risk of heart disease and stroke, strengthens the heart muscle, and improves circulation. It also helps maintain healthy cholesterol levels.
3. Weight control
Physical activity is essential for managing a healthy weight. It helps burn calories and build lean muscle mass, which increases metabolism. The effect continues even when someone is at rest, so the benefits continue to compound.
4. Sustained independence
Staying physically active helps older adults maintain their independence. Regular exercise preserves muscle strength and maintains flexibility, which makes it easier to perform daily activities like:
- Climbing stairs
- Carrying groceries
- Getting in and out of a car
5. Good bone health
Exercise is vital for bone health in older adults. Weight-bearing exercises help maintain bone density, and strength training can even increase bone density. This is crucial for preventing conditions like osteoporosis.
6. Balance and coordination
Physical activity for older people improves balance and enhances coordination. This is particularly important for older adults because better balance reduces the risk of falls, which are a leading cause of serious injury among seniors. Exercises that focus on balance and coordination can:
- Improve stability
- Enhance awareness of body position
- Increase confidence in movement
Best exercises for older adults
Certain types of exercise are particularly beneficial for older adults. These activities come with many health benefits and are gentle on the body. They include:
Low-impact aerobics
Low-impact aerobic exercises provide cardiovascular benefits while avoiding extra stress on joints. Some options include:
- Walking: A simple form of exercise, it can be done almost anywhere.
- Swimming: Provides a full-body workout that’s easy on the joints.
- Cycling: Can be done on a stationary bike or outdoors.
Strength training
Strength training helps to maintain muscle mass, but it doesn’t have to involve heavy weights. Some options include:
- Body-weight exercises (like squats and push-ups)
- Resistance band workouts
- Light dumbbells or weight machines
Flexibility exercises
These exercises help maintain range of motion and can prevent stiffness. If you’re not sure where to start, consider:
- Gentle stretching routines
- Yoga classes
- Pilates
Balance exercises
Balance exercises for older people can help prevent falls. They improve stability as well. Some effective balance exercises include:
- Tai chi: This gentle martial art improves balance and enhances body awareness.
- Balance drills: These include standing on one foot and walking heel-to-toe.
- Yoga poses: The practice of yoga focuses on shifting weight.
Getting around is easier with Uber Health
Physical activity for seniors has many benefits. Among them, it improves sleep, reduces anxiety, enhances cardiovascular health, and promotes sustained independence. Exercise is key to healthy aging. But this is only true if people can regularly participate.
Transportation shouldn’t be a barrier to accessing fitness activities. It shouldn’t hinder healthcare access either. Uber Health provides a convenient solution for older adults who need access to convenient transportation.
Healthcare organizations can now help resolve patients’ transportation issues by requesting door-to-door non-emergency medical transportation (NEMT) and wheelchair rides from credentialed drivers directly in Uber Health’s centralized, easy-to-use dashboard or API.
These articles are provided for educational and informational purposes only and do not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. Always seek the advice of your doctor or other qualified health provider regarding a medical condition. If you think you may have a medical emergency, call your doctor or dial 911 immediately. No physician-patient relationship is created by these articles. Neither Uber nor its employees, nor any contributor to these articles, makes any representations, express or implied, with respect to the information provided herein or to its use.