Physical activity is a health consideration no matter how old you are. Health experts recommend reengage in at least 2 1/2 hours of moderate physical activity per week. However, very few of us are meeting those guidelines. According to The World Health Organization (WHO), 1 in 4 adults do not get enough physical activity. Additionally, inactivity is has particularly negative consequences in people over 50.
Inactivity can lead to a vicious cycle. People who are inactive are at higher risk of developing chronic illnesses. Simultaneously, chronic illnesses reduce how much activity you are able to engage in. As you get older and become more vulnerable to chronic illnesses naturally, the negative effects of physical inactivity only increase. By the time you reach retirement age, the damage of a lifetime of physical inactivity may be difficult—though not impossible—to repair.
The Risks of a Sedentary Lifestyle as You Age
Physical inactivity can lead to an increased risk of cardiovascular problems. Over time, being sedentary reduces blood flow in your lower limbs. This increases the odds of developing a serious condition like deep vein thrombosis.
Inactivity can also cause LDL, also known as “bad cholesterol,” to build up in the bloodstream. Too much LDL can block your arteries and make your blood more prone to clotting. Blood clots are responsible for potentially severe cardiovascular problems like stroke.
Being sedentary also increases your risk of diabetes, especially in combination with overeating. When the body consumes more calories than it expends, your blood sugar levels gets elevated. Over time, your body can’t able to produce enough insulin to manage its blood glucose, leading to prediabetes or even type 2 diabetes.
Although cancer risk is largely influenced by genetic factors, there are some lifestyle factors that can increase vulnerability. Research has found a possible link between inactivity and colon cancer. The risk increases as more of the day is spent sitting or inactive.
Recent studies have also linked being physically inactive to mental and cognitive problems. People who engage largely in passive sedentary activities like watching TV are more likely to develop dementia.
An inactive lifestyle also makes you more susceptible to depression and anxiety, particularly as you age.
The Impact of a Sedentary Lifestyle on Aging
Not all age-related decline is related to inactivity. It is normal to lose some physical fitness with age. However, being sedentary exacerbates the negative effects of the natural aging process.
For example, muscle mass naturally declines after age 30. This is caused by several factors, including hormonal changes, dietary intake, and weakening nerve signals between the muscles and brain. However, if you are not physically active, you may lose muscle mass more quickly and notice the effects—such as physical weakness, poor balance, and lower stamina—at a younger age.
Likewise, bone density loss is a normal part of aging. After age 50, bone tissue has a more difficult time regrowing. This can cause bones to become brittle and frail. A sedentary lifestyle can exacerbate bone density loss and increase the likelihood of osteoporosis, or dangerously low bone density.
Benefits of Physical Activity for Seniors
With the dangers of a sedentary lifestyle, it is essential that as you get older, you try to remain physically active. Even seniors with health conditions can usually incorporate some type of structured physical activity into their routines. Ongoing physical activity is essential to slow natural age-related processes as well as decrease the risk of numerous chronic illnesses.
Weight training increases muscle strength and bone density by building up tissues and strengthening joints and ligaments. “Cardio” exercises such as brisk walking and swimming activate the heart and improves blood flow. These activities can lower the risk of cardiovascular diseases. Regular physical exercise also improves mental health and cognition by stimulating brain activity and encouraging social interaction.
How You Can Incorporate Physical Activity into Your Lifestyle As You Age
While completing the recommended amount of weekly exercise offers the most health benefits, it is not always possible to do so. However, a little activity is better than none. Health experts encourage you to do as much exercise as their circumstances safely allow. A personal trainer specializing in senior clients can help people who are older create a tailored exercise routine that addresses the most severe effects of aging.
If you have never been physically active prior to your senior years, you may need to begin with low impact activities that have a lower risk of injury. As you build muscle and stamina, the trainer will introduce more challenging activities. In addition to working with a trainer, there are things you can do to reduce the amount of time you spend sitting. Adding a walk to your daily routine may be helpful. Engaging in an active hobby like gardening or cooking can also increase the amount of movement you engage in throughout the day.
If you have physical limitations, you may benefit from supported exercises, such as chair exercises or resistance b