Daily exercise helps keep seniors independent

Daily exercise helps keep seniors independent

If you don’t want to lose it, you better move it. A new study finds that seniors who walk and do basic strengthening drills on a daily basis are less likely to become physically disabled compared to those who did not exercise regularly.

Researchers recruited more than 1,600 people over the age of 70 who had trouble walking more than a quarter-mile and split them into two groups. Seniors in the first group were required to carry out daily moderate exercise (150 minutes of walking/week), while the second group only stretched and attended health education classes.

Both groups were evaluated every six months for nearly three years. At each assessment, researchers looked at participants’ walking ability, body weight, pulse rate and blood pressure, among other health measurements.

At the end of the study, seniors in the moderate exercise group had an 18 percent higher walking ability than those in the education classes group. Additionally, moderate exercise was associated with a 28 percent reduction in the loss of mobility.

“The very purpose of the study is to provide definitive evidence that physical activity can truly improve the independence of older adults,” said lead study author Dr. Jack Guralnik, in a news release. “The fact that we had an even bigger impact on persistent disability is very good. It implies that a greater percentage of the adults who had physical activity intervention recovered when they did develop mobility disability.”

This is the first large clinical trial to provide evidence that when older adults – who are typically sedentary – moderately increase activity levels; they might be able to delay their decline into disability, the study authors note.

The World Health Organization currently recommends adults 65 years of age and older get at least 150 minutes of moderate physical activity throughout the week.

“If you haven’t been exercising, it’s important to remember to start slowly,” says Teresa Beckman, a physical therapist at Advocate Condell Medical Center in Libertyville, Illinois. “You can gradually increase duration and intensity over time, but always listen to your body.”


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  1. Phyllis Kluug May 31, 2014 at 9:33 pm · Reply

    I am thoroughly enjoying the Advocate Health newsletters. Thank you .

  2. Being active is something that people shouldn’t forget to do even if they are already of age. Even a slow and gradual start in exercising can be good, as long as you do it because it can greatly affect health and well-being.

  3. رعاية مسنين بالمنزل February 6, 2022 at 5:02 am · Reply

    yes the exercise is helpful for all ages, thanks fro sharing

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health enews Staff
health enews Staff

health enews staff is a group of experienced writers from our Advocate Health Care and Aurora Health Care sites, which also includes freelance or intern writers.