7 Life Changing Benefits of Exercise After 60
- Andre Belarge
- Apr 25, 2024
- 13 min read
Updated: Jun 16
Sometimes, songs from the past will get stuck in my head, like "Once in a Lifetime" by The Talking Heads, especially when I'm doing everyday things like driving, gardening. Lyrics pop into my head, "You may ask yourself, well how did I get here," reflect my own thoughts about how I got to this point in life.
Looking back on all the life experiences we've accumulated, our health, both physical and mental, have often taken a toll as we age. While there's no magic pill or a mythical Fountain of Youth, Dr. Linda Fried, dean of Columbia's Public Health school, offers a compelling alternative: “Exercise is the closest thing we’ve found to a magic pill for combating the effects of aging”. Exercise can act as an elixir, keeping us feeling younger and mentally sharp.
With increasing life expectancy for seniors, a key question emerges, will this extra time translate to living longer with good health and a high quality of life? Or are we simply adding years of frailty and poor health to the end of our lives?
You have a choice: live a longer life that may be limited by health issues or prioritize a high-quality life with more energy and well-being. The good news is, exercise/ physical activity can significantly improve your life, regardless of your age or current fitness level. Even small changes can make a big difference!
Physical activity does much more than just strengthen muscles and burn fat. Moving your body prevents blood vessels from getting damaged and clogged. That helps prevent heart attacks, strokes, and even some types of dementia.
Your muscles make your own precision medicine. It's a targeted stream of chemicals that help prevent disease, repair injury, and help you live longer, healthier lives.
This medicine is perfectly calibrated, working at the right time on the right target at the right dose. There is no better medicine in your cabinet.
This medicine is free and has no side effects and does not interfere with medications. You can only get this medicine one way, exercise.
1. Cognitive Ability
Keeping Your Mind Sharp, Holding Off Alzheimer’s, Dementia & Depression:
Numerous studies show physical exercise can slow down the decline of the cognitive function of the older adults (1). The study results suggests that aerobic and/or resistance training interventions significantly improved cognitive ability in older adults. The conclusion: Physical exercise improved the cognitive function of the older adults in all mental states.
A study late 2023 from Elsevier (2): “compared with the two younger populations (comprising healthy individuals aged 6–60 years), the oldest population (healthy adults >60 years) showed the largest significant cognitive benefits from exercise interventions, with global cognition, executive function, and memory significantly improved compared with controls”.
According to a recent study by the American Academy of Neurology (3), headlined “Exercise May Slow Brain Aging by 10 Years for Older People,” the benefits of staying active as we age are more profound than previously thought.
The study, which tracked 876 seniors over seven years, aimed to understand the relationship between exercise and cognitive health. The findings are significant: “those who engaged in moderate to high-intensity exercise, such as running or aerobics, experienced significantly slower cognitive decline compared to their less active peers”.
In fact, individuals in the high activity group showed cognitive abilities like those 10 years younger than their low-activity peers. This suggests that regular exercise could potentially delay brain aging by a decade for older adults.
Large scale observational studies have also established a clear association between exercise and all-cause mortality. The Global Burden of Disease study has recently ranked physical inactivity as the fifth leading cause of disease burden in western Europe, and as one of the top modifiable risk factors.
Even after adjusting for factors like high blood pressure and smoking, the benefits of exercise remained clear. Dr. Wright, a researcher involved in the study, emphasizes “Physical activity is an attractive option to reduce the burden of cognitive impairment in public health because it is low cost and doesn’t interfere with medications”.
A recent study out of BMJ Journals (4): Effectiveness of physical activity interventions for improving depression, anxiety, and distress: an overview of systematic reviews concluded that “Physical activity is highly beneficial for improving symptoms of depression, anxiety and distress across a wide range of adult populations, including the general population, people with diagnosed mental health disorders and people with chronic disease. Physical activity should be a mainstay approach in the management of depression, anxiety, and psychological distress”.
And lastly a 2023 study out of JAMA (5): Physical Activity Dose and Depression in a Cohort of Older Adults in The Irish Longitudinal Study on Ageing discusses “ findings are consistent with recent meta-analytic data suggesting that salutary (health-giving) mental health benefits among adults can be achieved with physical activity below public health recommendations; specifically, an activity volume equivalent to 2.5 hours per week of brisk walking was associated with a 25% lower risk of depression, and half that activity volume was associated with an 18% lower risk compared with no activity. Herein, the findings suggest that accumulating as little as 100 minutes per week or 20 minutes per day for 5 days per week of moderate-intensity activity may be sufficient to significantly lower the risk of depressive symptoms and odds of major depression over time among older adults”.
Amazing results for your cognitive mental health can be achieved by regular exercise. You do not need go to a gym and lift like Arnold Schwarzenegger. Even if you have never exercised, get up start “slow & low”. After a few short weeks you will notice improvements and after six months you could be a new person with a clear head, improved attitude, and a cheerful disposition.
2. Medication Management:
America is the most medicated country in the world.
Many seniors take one or more medications to manage chronic health conditions. It's become common to see well-stocked medicine cabinets in older adults' homes. The media, including health publications and advertisements from pharmaceutical companies, often focuses on medications as a solution for health concerns.
I am not advocating that medications and medical procedures are never needed and that anyone should stop taking their medications. They're often essential and lifesaving. Never quit or adjust a prescription without talking to your doctor first.
Having an open conversation with your doctor is key. Discuss whether there might be alternative approaches, like exercise, that could help manage your condition. You can also ask if medication could be used alongside lifestyle changes, or perhaps at a lower dose. Once your medication starts to alleviate your symptoms, talk to your doctor about gradually reducing it or even eliminating it entirely, if possible and about whether exercise could and should be incorporated into your daily routine.
Research is revealing that, remarkably, physician-approved exercise for seniors can be as helpful as commonly prescribed medications in preventing or treating many of the leading causes of death. In one study (6), researchers compared the benefits of exercise vs. medication. The results consistently demonstrated that both medicines and exercise shared nearly the same results in reducing deaths in people who had previously been identified as having a variety of prevalent and severe health problems, like cardiovascular disease and diabetes.
For instance, the study found that individuals with heart disease who exercised but didn’t take commonly-prescribed medications, such as angiotensin-converting-enzyme inhibitors, statins, or antiplatelet drugs, had an equivalent risk of dying from — or surviving — cardiovascular disease as people who were taking those medications.
So, why aren't doctors prescribing exercise more often? There are several reasons. A study by Statista (7) found that many doctors themselves don't exercise regularly. This might influence their approach to recommending it to patients.
Beyond that, there are several other barriers identified in the research. These include:
Challenges for doctors: Doctors may not have the time or training to effectively prescribe exercise routines.
Challenges for patients: Patients may have physical limitations or lack the motivation or resources to start exercising.
Thankfully, there are solutions! Researchers have proposed an "ABC" approach to overcome these barriers:
A: Assess: Doctors can ask patients about their current activity level, any limitations, and what kind of exercise they might enjoy.
B: Briefly intervene: Doctors can provide basic exercise advice and create a simple, written plan tailored to the patient's needs.
C: Continue support: Doctors can offer ongoing support and monitor progress, potentially in collaboration with other healthcare professionals.
Exercise interventions (8) suggests that exercise and many drug interventions are often potentially similar in terms of their mortality benefits in the secondary prevention of coronary heart disease, rehabilitation after stroke, treatment of heart failure, and prevention of diabetes.
So, how can we get doctors to prescribe exercise more often? There are several key strategies. First, doctors need to assess their patients' current activity levels, any limitations, and what kind of exercise they might enjoy. Second, basic advice and a written plan tailored to the patient's needs can be very effective. Finally, ongoing support and monitoring from doctors, potentially in collaboration with other healthcare professionals, is crucial for long-term success. Thankfully, there are also many resources available to support both doctors and patients, including user-friendly guides, workshops, and electronic devices.
3. Muscle & Bone Health
Improved Posture, Increased Mobility & Flexibility, Decreased Fractures:
Strong Muscles, Strong Bones: A Powerful Partnership for Lifelong Health. Our muscles and bones work together in a remarkable partnership. Muscles provide the power for movement, while bones offer a strong framework for support. This dynamic duo is essential for maintaining mobility, flexibility, independence, and overall well-being throughout life.
The Importance of Muscle Mass After 60. As we age, particularly after 30, we naturally begin to lose muscle mass. This process, called sarcopenia, can accelerate after 60 and significantly impact our health and ability to complete daily activities. Contrary to popular belief, muscle loss is not an inevitable part of aging. Regular exercise which should include resistance training plays a crucial role in maintaining muscle strength and preventing sarcopenia.
The Unsung Hero: Bone Health. Bone health is equally important for maintaining mobility and independence.
Our bones are much more than a rigid internal structure. They are living tissues that constantly remodel themselves throughout our lives. Just like muscles, bones respond to exercise and physical activity by becoming denser and stronger. Strong bones are essential for preventing fractures, especially as we age and become more prone to falls. Adequate calcium intake and vitamin D levels are also crucial for optimal bone health. By taking care of our bones, we can maintain our mobility, independence, and reduce the risk of injuries later in life.
Several studies (9) have shown that resistance training can have a positive impact on bone density, particularly in older adults.
These studies also show the exercise probably plays a role in the prevention of osteoporosis.
4. Longevity & Independence
Fall Risk & Maintain Independence:
How Exercise Helps Seniors Live Longer and Fall Less While Keeping Their Independence. Muscle mass and flexibility decline, and balance might become less steady as we age. This can lead to a fear of falling, restricting activity and contributing to social isolation. As stated above, there's a powerful weapon against these age-related challenges: exercise!
Regular physical activity doesn't just keep you feeling good; it's a key factor in promoting longevity and preventing falls, allowing seniors to live a more fulfilling and independent life. Here's how science shows exercise benefits seniors:
Building Strength and Preventing Falls:
Muscle and Bone Health: Studies by Liu et al. (2020) demonstrate that resistance training helps build and maintain muscle mass, crucial for balance and stability. This reduces the risk of falls, a significant concern for seniors (Sherrington et al., 2014). Additionally, weight-bearing exercises like walking, resistance training or dancing can help maintain bone density, as shown in research by Bischoff-Ferrari et al. (2014), reducing the risk of fractures.
Improving Flexibility and Balance:
Enhanced Range of Motion: Regular stretching improves joint and muscle flexibility, allowing for a wider range of motion. This makes daily activities like reaching for objects or bending down safer and easier.
Balance Exercises: Studies like Wayne et al. (2016) show that balance exercises like tai chi can significantly improve your ability to stay steady on your feet. This not only reduces falls but also boosts confidence and allows for easier navigation of your environment.
Boosting Overall Health and Wellbeing:
Cardiovascular Health: Regular exercise strengthens your heart and improves circulation, reducing the risk of heart disease, stroke, and other chronic conditions, as confirmed by Blair et al. (2009).
Mood and Energy Levels: Exercise is a natural mood booster. It releases endorphins, hormones with mood-elevating and stress-reducing effects. Studies like Babyak et al. (2000) show exercise can be as effective as medication in treating depression. Additionally, exercise improves stamina and energy levels in the long run, allowing for a more active and fulfilling life.
By incorporating regular exercise into your routine, you're not just adding years to your life, you're adding life to your years. Exercise empowers seniors to live independently, navigate their surroundings confidently, and enjoy a better quality of life. So, lace up your walking shoes, step out the door, and embrace a more active and fulfilling future!
5. Chronic Diseases
Exercise To Defend Against Chronic Diseases:
Numerous studies highlight the strong association with physical activity and a lower risk of developing chronic diseases such as stroke, diabetes, osteoporosis, and heart disease (10).
Physical activity does much more than just strengthen muscles. Moving your body prevents blood vessels from getting damaged and clogged. That helps prevent heart attacks, strokes, and even some types of dementia.
In a very real sense, our muscles make our own precision medicine. It's a targeted cascade of chemicals that help prevent disease, repair injury, and help us live longer, healthier lives.
This medicine is perfectly calibrated, working at the right time on the right target at the right dose (11).
Exercise is as good as medication at preventing diabetes and heart disease in at-risk people. And for stroke recovery, exercise is more effective than drugs. Researchers learned this by analyzing data from more than 300 randomized, controlled trials, the gold standard for studies.
Being active also helps to prevent certain cancers. The best data is for breast, colon, and prostate cancers. Studies show that regular physical activity can lower the risk of colon cancer between 17% and 30% and breast cancer risk by 20% to 30% (12).
Right now, you're just one brisk walk away from starting to get those benefits.
6. Sleep
Improving Seniors' Sleep Quality Through Exercise: A Pathway to Better Health:
As we age, sleep can become elusive, with many seniors reporting difficulties falling asleep or staying asleep throughout the night. However, recent research suggests that incorporating regular exercise into seniors' routines can significantly enhance sleep quality, leading to a host of benefits for overall health and well-being.
The National Sleep Foundation's 2003 Sleep in America Poll confirmed the prevalence of these symptoms, stating that 46% of community-dwelling adults aged 65-74 reported insomnia symptoms, while 39% of people in this age group reported napping (13). These prevalence rates increased to 50% and 46%, respectively, in participants aged 75-84 years. It is estimated that 40-70% of older adults have chronic sleep problems, and up to 50% of cases are undiagnosed.
A study published in the Journal of Cachexia, Sarcopenia and Muscle by Kredlow et al. (2024) highlights the positive relationship between exercise and sleep quality in seniors. The study emphasizes that regular physical activity not only improves physical health but also has a profound impact on sleep patterns, promoting deeper, more restorative sleep.
One of the key findings of the study is the role of exercise in regulating circadian rhythms, the internal clock that governs sleep-wake cycles. As we age, circadian rhythms can become disrupted, leading to sleep disturbances. However, engaging in regular exercise helps to synchronize these rhythms, promoting more consistent and restful sleep patterns.
Moreover, exercise has been shown to reduce symptoms of anxiety and depression, both of which are common contributors to sleep problems among seniors. By releasing endorphins and other feel-good hormones, exercise acts as a natural mood booster, helping seniors to relax and unwind before bedtime.
Furthermore, regular physical activity can alleviate symptoms of chronic pain and discomfort, which often interfere with sleep. By strengthening muscles and improving flexibility, exercise can help seniors manage conditions such as arthritis and back pain, allowing them to sleep more comfortably throughout the night.
In addition to its direct effects on sleep quality, exercise also offers numerous indirect benefits that contribute to overall well-being. For example, regular physical activity can improve cardiovascular health, reduce the risk of chronic diseases such as diabetes and hypertension, and enhance cognitive function. By addressing these underlying health issues, exercise creates a foundation for better sleep and improved quality of life for seniors.
Three articles also found physical activity to positively impact sleep quality, wellness, good mood, reduced stress, and fatigue (14, 15, 16)
7. Wellness
How Exercise Boosts Senior Wellness
Lifestyle and in particular physical activity as a driver for a healthy and long life for older people.
As populations continue to extend life expectancy, a central concern is whether the added time comprises years of healthy life and promotes a high health-related quality of life into old age.
Inactivity and aging increase the risk of chronic disease, and older people often have multiple chronic conditions (NFH, 2010). The exercise recommendations from WHO include both aerobic exercise and strength exercise as well as balance exercises to reduce the risk of falls. If older adults cannot follow the guidelines because of chronic conditions, they should be as active as their ability and conditions allow (17). It is important to note that the recommended amount of PA is in addition to routine activities of daily living like self-care, cooking, and shopping, to mention a few.
According to the Centers for Disease Control and Prevention (CDC), regular physical activity is one of the most important things you can do for your health. However, its effects may often be overlooked when it comes to your emotional well-being. Consider the following benefits (18):
Improved alertness and energy levels
Studies show people report increased feelings of contentment after being physically active. Exercise maintains your physical health but can also increase your energy and circulation, allowing your body and mind to function better.
Positive impact on mood
Low intensity aerobic exercising for 30-35 minutes a day, 3-5 days a week has been found to improve moods, enthusiasm, and alertness (19).
Boost to your self-esteem.
Self-esteem is a key indicator of good mental health and a barometer of your ability to cope with life’s stresses, according to research. Physical activity has been found to positively influence a person’s self-worth.
Maintaining a regular fitness routine leads to a sense of accomplishment. If you’re taking steps to keep in shape, you can’t help but start feeling better about yourself.
Decreased stress and anxiety.
Our body’s defense to stress affects our emotional well-being. Research has discovered that highly active individuals tend to have lower stress when compared to those who are less active.
Exercise can also disrupt your stress by what the Mayo Clinic refers to as meditation in motion. After a great swim, run or playing a game, you may find you’ve forgotten many of the day’s annoyances.
Positive impact on depression and anxiety
Often a treatment for depression, research has found physical activity can reduce anxiety levels for those with mild symptoms. Another benefit is they feel empowered in managing their care.
Exercise may also reduce the risk of cognitive decline. Those aged 65+ who remained moderately to vigorously active were less likely to experience cognitive issues than those who were sedentary or only participated in light activities.
In future blog posts I will review suggested how to start exercising and how to fit it into your daily routine specially making it fun.
REFERENCES:
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16. chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://d1wqtxts1xzle7.cloudfront.net/99430223/SJHSS_512_730-739-libre.pdf?1677999549=&response-content-disposition=inline%3B+filename%3DEffect_of_Physical_Activity_on_Perceived.pdf&Expires=1713999980&Signature=gtrP1VTmCRrVSDE4H~UW-gObygNNyfjFr5lyJslBt1JI-oBInAW~u0tB04r4RP3Q8JkZHv8bQ4kbaFWk8KESFt0QDpJQCyRDuwj-FOXOuf0L5P5AQIbYtDk0sSbYEbu1mIXwySW5yAAA4FzrQYoE7s7SF~kJn1gT6ipdBT61MU29WS8ogdConVQw57bH6g8CDnteUgvnPtawfyuCRO2oUQbB5wNqSVrGOBYJD-GjoIP~1V0AYwatITVAtwdANkWUsrgPJGJjW3UdbhmWkuppswCH4P6MZoyCycSKKchvY~4m~IQecSNUNfHXMcM7AZXIpbxo0aQySIsaFubL1KGKYA__&Key-Pair-Id=APKAJLOHF5GGSLRBV4ZA
19. https://inglesideonline.org/blog/how-physical-activity-impacts-the-emotional-well-being-of-seniors/
ADDITIONAL REFERENCES – a deeper dive into the supporting evidence:
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