Increasing Aging Adults’ Physical Activity

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Vicki S. Conn PhD RN

The population of older adults is growing dramatically. Strategies to help these elders maintain health and function are urgently needed. Considerable evidence has accumulated about the physical and psychological benefits of increased physical activity. Exercise may reduce the risk of falls, reduce arthritis related pain and disability, and improve health in the presence of chronic illnesses such as heart disease and diabetes. Despite these well-known benefits of physical activity, older adults rarely exercise. Increasingly, health care providers and researchers have focused on finding interventions that help aging adults become more physically active.

A recent research project combined the results of multiple previous studies with over 33,000 aging adults to determine effective interventions to help older adults get more physical activity (Conn, Valentine, & Cooper, 2002). The following strategies were found effective across many research projects with aging adults:

• Older adults who self-monitor their physical activity by writing down their exercise on a calendar are more successful. Some elders place a star on the calendar on the days they exercise.
• Exercise at a center works better for many older adults. Center-based exercise can occur at fitness facilities or with exercise groups at senior centers.
• Elders who do moderate exercise are more successful than those who do light or heavy exercise. And moderate exercise is likely to improve physical and mental well-being.
• Brisk walking is one of the exercises senior citizens are most likely to maintain. It is natural, safe, easy, and cheap.
• Elders working in groups are most likely to start exercising. And this is especially true if the group members have a similar health problem, such as diabetes. Groups may provide valuable social support and increase enjoyment. Watching others, like oneself, exercise is also motivating.
• Elders are more likely to be able to start an exercise program when they are not trying to change other health behaviors, such as diet, at the same time. Perhaps groups could work on exercise for several months before moving to other health behaviors.

Some other strategies have more modest research support but may be effective for some elders:

• Cues or prompts to exercise may help. Examples include refrigerator magnets or weekly newsletters. Or friends might call each other daily to cue each other to exercise.
• Elders who reward themselves for exercise may stick with their program.
• Specific goals often help elders increase their exercise. Exercise goals should state the specific time, duration, and frequency of exercise sessions. Probably goals for one week at a time are good when first starting an exercise program.
• Elders with specific health problems may be especially helped by receiving an exercise prescription from a qualified professional who can suggest specific exercise routines based on their current physical health.

The vast potential benefits of increased exercise make the effort to help elders become more active worthwhile. The potential increased quality of life is especially important. Elders with chronic illnesses should discuss increasing physical activity with their nurse or physician. Health professionals may provide additional information about safe and effective exercises that are appropriate for each elder’s health status.

The days of thinking older adults should sit around while aging are over. The adage ‘use it or lose it’ is definitely true when it comes to physical ability. Increased exercise may markedly improve the aging experience.

Conn, V., Valentine, J., & Cooper, H. (2002). Interventions to increase physical activity among aging adults: A meta-analysis. Annals of Behavioral Medicine, 24(3), 190-200.