Physical Activity: A Key to Healthy Aging
Canada’s population is aging rapidly, with at least 20% of the population aged 65 or older by 2025. Unfortunately, many of these added years do not equate to healthy years. Over 80% of adults fail to meet the Canadian Physical Activity Guidelines, despite growing evidence that physical activity significantly reduces the risk of chronic disease and premature death.
A 2023 meta-analysis found that 150 minutes of moderate activity weekly can lower the risk of death from all causes by 31%. This simple habit not only extends life but also improves its quality by reducing the effects of over 30 chronic conditions, including diabetes, coronary artery disease, dementia, and depression.
Benefits of Physical Activity for Older Adults
Regular exercise offers numerous physical and mental health benefits, including:
- Lower risk of death: Increased activity reduces overall mortality.
- Improved bone and joint health: Regular resistance training enhances bone density and alleviates osteoarthritis symptoms.
- Better balance and fall prevention: Stronger muscles and improved coordination decrease the risk of falls.
- Enhanced cognitive and mental health: Physical activity boosts mood, mental clarity, and resilience against conditions like dementia.
- Greater independence: Staying active helps older adults perform daily activities and maintain autonomy.
The World Health Organization (WHO) advises adults, including older adults, to engage in 150–300 minutes of moderate-to-intense physical activity weekly. Resistance training should also be incorporated into these routines to build strength and prevent muscle loss.
Prescribing Physical Activity for Seniors
For older adults, especially those with chronic conditions or reduced mobility, starting small and gradually increasing activity levels is vital. Dr. Samir Sinha, a professor at the University of Toronto, emphasizes the importance of tailoring exercise plans to individual needs. Clinicians should adopt the WHO’s “5As” framework—assess, advise, agree, assist, and arrange—to encourage safe and sustainable physical activity.
Additionally, tracking physical activity as a vital sign in medical records ensures consistent monitoring and progress. Exercise should not be viewed as a limitation due to age or frailty but rather as an opportunity to enhance well-being and independence.
A Path to Better Living
Regular physical activity is a powerful yet underutilized tool for improving the lives of older adults. By embracing consistent exercise routines, seniors can add not just years to their lives but life to their years. Instead of focusing on limitations, it’s time to prioritize activity as a cornerstone of healthy aging.
