The
majority of adults aged 65 and older remains inactive and fails to meet
recommended physical activity guidelines, previous research has shown. However,
these studies have not represented elders living in retirement communities who
may have more access to recreational activities and exercise equipment. Now,
researchers at the University of Missouri found that older adults in retirement
communities who reported more exercise experienced less physical decline than
their peers who reported less exercise, although many adults — even those who
exercised — did not complete muscle-strengthening exercises, which are another
defense against physical decline.
“Physical
decline is natural in this age group, but we found that people who exercised
more declined less,” said Lorraine Phillips, an associate professor in the MU
Sinclair School of Nursing. “The most popular physical activities the residents
of the retirement community reported doing were light housework and walking,
both of which are easily integrated into individuals’ daily lives, but these
exercises are not the best choices for maintaining muscle strength.”
Phillips
and her colleagues studied the physical activity of 38 residents at TigerPlace,
an independent-living community in Columbia, four times in one year. The
researchers tested the residents’ walking speed, balance and their ability to
stand up after sitting in a chair. Then, researchers compared the results of
the tests to the residents’ self-reported participation in exercise. Phillips
found that residents who reported doing more exercise had more success
maintaining their physical abilities over time.
Phillips
says the national recommendations for exercise include muscle strengthening
exercises, such as knee extensions and bicep curls. Most of the study
participants did not report completing these types of activities despite daily
opportunities for recreational activities and access to exercise equipment.
Phillips says muscle strength is important to individuals of this age group in
order for them to maintain their ability to conduct everyday activities such as
opening jars, standing up from chairs and supporting their own bodyweight.
“For
older individuals, walking may represent the most familiar and comfortable type
of physical activity,” Phillips said. “Muscle-strengthening exercises should be
promoted more aggressively in retirement communities and made more appealing to
residents.”
To
combat the lack of physical activity among seniors, Phillips says health care
providers should discuss exercise programs with their patients and share the
possible risks associated with their lack of exercise, such as losing their
ability to live independently. According to the Centers for Disease Control and
Prevention, individuals 65 years of age and older that have no limiting health
conditions should do muscle-strengthening activities that work all major muscle
groups at least two days a week.
Phillips’
research, “Retirement Community Residents’ Physical Activity, Depressive
Symptoms, and Functional Limitations,” was published in Clinical Nursing
Research.
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