The Problem
The consensus among health experts is that most senior citizens are significantly under-active. Approximately 25% of men and 20% of women aged 65 years and older exercise regularly. Health experts warn that as senior citizens exercise less, their “thresholds of physical ability” will decrease and they will be more susceptible to minor illnesses which could make them completely dependent on others for their care. In fact, an elderly person’s physical activity level has a direct correlation on their future health and lifespan; in a study of 3,000 healthy senior citizens ages 70-79, those who could complete a quarter-mile walk were three times more likely to live a longer life and be at less risk for cardiovascular disease and physical disability.
Senior citizens who do not regularly exercise put themselves at serious risk for a number of ailments and life-threatening diseases including obesity, diabetes, arthritis, osteoporosis, heart disease, respiratory problems, and high blood pressure. Furthermore, inactive senior citizens lose muscle fiber at a rate of three to five percent every decade after age 30; that is 15% muscle fiber loss by the age of 60. Consequently, aging and obesity are both accompanied by a significant decline in muscle power. These health problems, all serious in their own right, may also lead to further problems such as depression and decreased quality of life.
Each of these physical and emotional ailments can also become a major burden on public health resources. For many senior citizens, the inability to walk, stand, or lift one’s arms severely undercuts their ability to live independently. As senior citizens become less healthy, they become more reliant on family members or, in their absence, hospitals, senior centers and government programs. It is no surprise, then, that research from the World Health Organization shows that senior citizens spend more of their income on health care than any other need or activity.
The Solution
The increasing burden of health problems and health care costs on senior citizens requires preventive approaches. Regular physical activity is the easiest and most fitting strategy; one is never too old to derive benefits from moderate exercise. In this section of the Mayors Wellness Campaign toolbox, we present a number of options to encourage wellness and physical activity among senior citizens. Many of the enclosed ideas are basic programs that could be undertaken in any senior center or municipality.
To improve quality of life as well as to decrease the costs of health care, public health professionals recommend that seniors take part in a fitness class or basic wellness program. Walking groups, water aerobics, and certain exercise classes are all well-suited for senior citizens to boost their health.
Participation in such programs often leads to weight loss, reduced bone loss, lower blood pressure, improved digestion, more flexibility and muscle strength, improved balance and coordination, stronger heart and lungs, decreased risk of cardiovascular disease, and improved stamina and energy levels. Regular physical activity is also associated with lower health care costs, higher quality of life and less frequent utilization of health services. Additionally, researchers have found that modest levels of physical exercise for seniors are associated with delayed onset of dementia or Alzheimer’s disease. Individuals who exercised three or more times a week had a 30% to 40% lower risk for developing dementia compared with those who exercised fewer than three times per week.
Studies have shown that when a senior participates in one fitness class, he or she will be more motivated to participate in regular community fitness programs. As such, the personal attachment to an exercise program will increase that senior citizen’s socialization, friendships, and optimism for the future. These seniors will remain independent and have stronger social and family relationships and a decreased risk of depression.
Furthermore, senior citizens who stay or become physically active are less likely to require costly, emergency health care. The International Council on Active Aging states that senior citizens who exercise regularly save an average of $2,200 per year in out of pocket medical expenses.
Finally, it is important to not overlook the risk of osteoporosis and hip problems when developing exercise programs for seniors. Seniors who do not exercise regularly or are not in adequate health may find that they suffer more severely from the effects of osteoporosis and corresponding hip problems. Over 55% of people 50 years of age and older suffer from some type of osteoporosis. It is estimated that half of all women and a quarter of all men over the age of 50 will experience a bone fracture as a result of osteoporosis. On average, 24% of men and women who suffer from a hip fracture die within one year. Only 15% of those who experience a hip fracture are able to walk across a room unaided six months after the injury. Additionally, more than one third of adults ages 65 and older fall each year. The falls are a leading cause of traumatic brain injuries, decreased quality of life, and increased risk of premature death. For the senior demographic, pure exercise is not the only goal; minimizing risks of falls, osteoporosis and other joint difficulties are vital.
About Programs in this Toolbox
Throughout America, many senior homes, recreation centers, exercise facilities, and municipal health departments have created excellent wellness programs for senior citizens. The programs that are highlighted in this Toolbox should not be viewed as the only options for senior wellness, but rather a sampling of programs that have already enjoyed great success.
Health experts and administrators find that the most inexpensive and effective senior exercise programs come in the form of three types: walking groups, exercise and water aerobics classes, and fitness facilities designed with seniors in mind. The Senior Toolbox highlights best practice programs in each of these areas.
Our brief descriptions of each case study include that program’s strengths, results, innovative ideas, and lessons learned. We hope this information will be helpful for you in planning a wellness program in your own community.
Regardless of the program you choose to implement, it is imperative that you explore all of the potential exercise options for senior citizens. Many of the illnesses contracted by inactive seniors are preventable if community leaders are willing to act. As a local leader, you can reach out to local health departments and the county office on aging for assistance, and work with other local groups to define both outdoor and indoor walking spaces. The Senior Toolbox programs include more detailed implementation steps, but regardless of the program you choose to implement, please get started soon – the health of seniors in your community depends on it.
References
Delecluse, C. et al. (2004) “Exercise programs for older men: mode and intensity to induce the highest possible health-related benefits.” Preventative Medicine, 823-833.
Eckhart, Alicia S. (1998) “Benefits-based programming: Improving the health of seniors.” Parks & Recreation, 21.
Larson, Eric B. et al. (2006) “Exercise is Associated with Reduced Risk for Incident Dementia among Persons 65 Years of Age and Older.” Annals of Internal Medicine. Volume 144, Issue 2. Pages 73-81.
Latimer, Amy E., & Ginis Martin, Kathleen A. (2005) “Change in Self-efficacy Following a Single Strength Training Session Predicts Sedentary Older Adults’ Subsequent Motivation to Join a Strength Training Program.” American Journal of Health Promotion.
Preidt, Robert. (2006). “Elderly who quickly walk a quarter-mile live healthier, longer, study shows.” HealthDay.
Stewart, Anita L. (2001) “Physical Activity Outcomes of CHAMPS II: A Physical Activity Promotion Program for Older Adults.” Journal of Gerontology, 465-470.
