Keeping you active for Healthy Aging

Leisure activities may improve longevity for older adults

May 2024 - Physical activity is vital for your health. Exercise helps you maintain a healthy weight and prevent chronic diseases ranging from heart disease to diabetes. The Physical Activity Guidelines for Americans recommend that adults get a minimum of 2.5 to 5 hours of moderate-intensity aerobic physical activity each week, or at least half that amount of vigorous-intensity activity.

To understand whether older adults benefit from various types of exercises, NIH researchers led by Dr. Eleanor Watts analyzed data from more than 272,000 participants in a national health survey. The participants were first surveyed in the mid-1990s. When they responded to a follow-up questionnaire between 2004 and 2005, they had an average age of 70.

Among older adults who exercised regularly, walking was the most common activity. That was followed by other aerobic exercise, cycling, golf, swimming, running, and racquet sports. Older adults who participated in any combination of these activities but did not meet the recommendations in the physical activity guidelines had a 5% lower risk of death during the study then those who were inactive.

Those considered active — with at least the amount of aerobic activity recommended by the guidelines — had a 13% lower risk of death compared with inactive participants. Participation in racquet sports and running was associated with the greatest risk reductions, but all activities provided benefit.

The risk of death continued to decrease with additional activity beyond the recommended levels. But these returns diminished as activity increased to high and very high levels.

“We found that all types of recreational activities that get people moving are associated with greater longevity,” Watts says. “So, the most important thing an inactive older adult can do to improve their health is find an activity that they enjoy and can stick with.”

Source: National Institute of Health. Full article can be viewed here: https://www.nia.nih.gov/news/leisure-activities-may-improve-longevity-older-adults

What is cross training and why should I be doing it?
by Kate Farner, PT

April 2024 - Cross training means incorporating different types of movement or activities into a routine, instead of only focusing on one type. The goal is to impact and improve our bodies and our brain.

When we do physical exercise, we are focusing on our skeletal and cardiac muscles. When we do hobbies or creative activities, we are focusing on skeletal muscles and our brain. Yes, our brain is technically a muscle; and can be trained like a muscle. When we challenge our brain, it can get stronger, and those changes can have the potential to slow the cognitive ageing process. Humans are resilient. When we neglect our muscles (of any type) they get weak and fragile. The right amount of training can improve our tolerance and capacity to perform activities.

It is not a new idea that the benefits of physical exercise go beyond physical health. In 1887, The New England Journal of Medicine stated that “a healthy brain lives inside a healthy body.”

Performing aerobic exercise, resistance training, balance challenging tasks and creative activities is the best combination of cross training. Aerobic exercise has been shown to improve cognitive ability, resistance training is most effective for memory, balance training improves spatial awareness and creative tasks keep the mind sharp.¹

Cross training can be fun and energizing; by adding variety to your day or week. If a walk is your go-to for exercise, try a new type of activity each week in addition to your walking. Cross-training option examples:

Aerobic: Dancing, Tennis, Swimming, Zumba, Hiking

Resistance Training: Golf, Cycling, Bowling, Fitness class, Pickle Ball

Balance: Yoga, Tai Chi, Martial Arts, Fishing, Dancing

Creative tasks: Gardening, Sewing, Puzzles, Music, Card games, Arts and crafts

¹ Colcombe S, Kramer AF. Fitness effects on the cognitive function of older adults: a meta-analytic study. Psychol Sci. 2003;14:125–130

4 physical activity tips for older adults
Don't forget strength and balance training

March 2024 – Regular physical activity is great for your mental and physical health. It also helps you stay independent as you age.

The Physical Activity Guidelines for Americans recommend that you aim to exercise at least 150 minutes every week at a moderate pace, or 75 at a more vigorous pace. The guidelines also recommend that older adults do muscle-strengthening activities at least 2 days a week.

Not sure how to get started? These tips can help.

1. Talk with your doctor. Almost anyone, at any age, can exercise safely. If you're concerned about starting an exercise routine, talk with your doctor. Ask whether there are activities you should avoid and whether any health conditions you have might affect what exercises you can do safely.
2. Start gradually. Begin with low-intensity exercises like walking. Be sure to drink plenty of water before, during, and after your workout.
3. Develop a well-rounded routine. Include the four main types of exercise:
- Endurance exercises increase your breathing and heart rate. Brisk walking is a good option.
- Strength exercises, like lifting weights or using a resistance band, make your muscles stronger.
- Balance exercises can help prevent falls. This includes standing on one foot.
- Flexibility exercises, like yoga, stretch your muscles and help you stay limber and maintain mobility as you age.
4. Move throughout the day. Every day presents opportunities to move more. For example, use the stairs instead of taking the elevator. Or park far away from the grocery store entrance instead of in the closest spot.

Source: National Library of Medicine https://magazine.medlineplus.gov/article/4-physical-activity-tips-for-older-adults

Heart Health Month and Falls
by Lindsey Valenzuela, PharmD

February 2024 – February is heart health month! It’s an opportunity to refresh your knowledge on how you can make small changes every day to avoid a heart attack or stroke. This may be adding more fruits and vegetables to your diet or moving more throughout your day.

How can you take this opportunity to improve your heart health while also helping to avoid falls? First, it’s important to acknowledge any fears you may have of falling. People who have fallen in the past or have been told they are at high risk for falls may avoid the movement that will improve their heart health and actually will help to improve balance and stamina which reduces the risk of falls. Even short bursts of activity can reduce blood pressure and improve muscle mass. While we are all encouraged to get 150 minutes of aerobic activity per week, small changes to start make a big difference. Start by removing hazards in your home (loose floor coverings and clutter), making sure you have well fitting shoes, and do it during well-lit times of day.

Those with existing heart conditions may be on medications that can cause an increased risk of falls. Medications, changes in blood pressure, and frailty can impact more than 60% of adults with heart disease. Medicines used for your blood pressure, depression, anxiety, or abnormal heart rhythms can cause changes in blood pressure when you go from laying to sitting to standing. Remember to go from sitting to standing slowly while holding onto a stable surface. Any feelings of being faint or dizziness should prompt you to sit and talk to your provider. Staying well hydrated helps to avoid many side effects of these medications and reduces the risk of falls with activity.

Small changes lead to big wins, whether we’re talking about our heart or falls. Get started safely!

Strong association shown between being sedentary and dementia risk

January 2024 – Based on data from nearly 50,000 adults in the United Kingdom, NIA-funded researchers have shown an association between dementia risk and daily sedentary behavior. Though the study cannot establish a causal link, it does support the idea that more time spent not moving — such as sitting while watching TV, working on a computer, or driving — may be a risk factor for dementia. The findings were published in JAMA.

A research team led by scientists at the University of Southern California and the University of Arizona looked at data from the UK Biobank. Focusing on adults 60 years and older who wore devices that measure movement, called accelerometers, the researchers used machine learning to predict what patterns of accelerometry data truly predicted sedentary behavior. They then used hospital and death registry data to determine which of these participants developed dementia in the following years.

Median duration of sedentary behavior was just over nine hours per day, similar to results of studies on Americans. The analysis also indicated association between sedentary time and dementia risk. Most notably, the risk for dementia increased greatly for adults who were sedentary more than 10 hours a day.

Though this study did not test the role of physical activity and dementia risk, UK Biobank data has also been used to show a healthy lifestyle is associated with lower risk of dementia. These recent results support the need to study whether there is a causal link between sedentary time and dementia risk and what aspect of sedentary behavior increases that risk.

Authorized reproduction from National Institute of Health website. Source: https://www.nia.nih.gov/news/strong-association-shown-between-being-sedentary-and-dementia-risk

Reducing risk of drowsiness with over the counter medications
by Lindsey Valenzuela, PharmD

December 2023 – Many of us turn to our local pharmacy for over the counter (OTC) products to help with sleep, allergies, the common cold or flu, or pain, which can be daunting. Older adults are particularly vulnerable to the side effects of medications including falls. While OTC medications may seem harmless because they don’t require a prescription, there are some things to consider when shopping.

1. Avoid combination products: When taking a combination product, there is a risk of doubling up on a similar drug without knowing it. For example, combining cough/cold medications which often include diphenhydramine with a sleep aid, such as Benadryl (the brand of diphenhydramine) would double your dose. These types of medications cause drowsiness which may increase your risk of falls. Consulting with a pharmacist can reduce overlap.

2. Use one pharmacy: When you use one pharmacy for medications, your pharmacist can better help you choose OTC medications that work well with your prescription medications to avoid the danger of falling due to drowsiness.

3. Start low and go slow: If you must use multiple OTC medications, add one at a time at the lowest suggested dose. Allow yourself time to understand how it makes you feel and only add other medications or increase the dose if it is truly needed.

Never hesitate to talk to your pharmacist when choosing an OTC medication. They’re close by, free to you, and have a great deal to share.

Why keeping active is the best ‘pill’ for longevity
by Steven Castle, MD

September 2023 – As we evolved from quadrupeds to bipeds, our brains grew significantly. While we were hunter-gatherers and maintained activity our brains stayed healthy over our life course. Of note, it was often a grandmother that led the hunter - gatherer team, and had to remember where to go, what to watch out for, what to look for and how to get back. As we became more sedentary we opened our brains to more dementia-related diseases. Sedentary, because I am retired and do not want to do anything or after a hospitalization or a death of a family member. Increasing physical activity (national Physical Activity Guidelines are 150 min/week of walking, strength training and balance training) helps restore the integrity of the blood-brain barrier to help keep stuff out of our brains that contributes to dementia. It is the most successful behavior change to support longevity and helps us keep doing “what matters” to us. Any increase in physical activity significantly reduces the risk of developing dementia. And, when we exercise we look younger than our counterparts.

Moving past the social stigma of using an assistive device
by Kate Farner, PT

September 2023 – The history of social stigma dates to ancient Greece where the term was generated “to refer to bodily signs to expose something unusual, a holy elder, or from the medical standpoint as a physical disorder.”¹ Many older adults view a mobility aide or assistive device as a limitation and label that highlights their difficulties. You commonly hear “I only use it inside so my friends don’t see,” “old people use them,” and “I don’t want anyone to feel sorry for me.” Most individuals see them as a hinderance or inconvenience that limits access to the places and activities that they want to do. When in fact, they will rather refuse to go to events or environments where they would have to use assistance from family or use a mobility aide. The discussion about use of aides & devices needs to occur more frequently and earlier in a plan of care, led by medical professionals, family members and community resources, to encourage independence and inclusion at events. Testing can help determine need and type of assistance necessary, and many older adults will find that they can be more independent and improve their energy efficiency with an aide or device. Appropriate use of mobility aides or assistive devices can help individuals do more of what matters and keep them independent in their homes longer.

¹ Goffman, E. (1990 [1963]). Stigma: Notes on the Management of Spoiled Identity. London, England: Penguin Books.