Chapter 12: Physical Activity and Aging

By Jennifer Taylor-Winney, PhD

Learning Objectives

• Understand demographic trends and characteristics of older adult populations in the U.S., including life expectancy and socioeconomic factors.

• Identify key challenges older adults face, including chronic conditions, economic security, and living arrangements.

• Recognize the role of physical activity and the factors influencing participation among older adults.

• Explore the key factors contributing to successful aging, including social engagement, cognitive stimulation, and chronic disease management.

Chapter Content

Understanding key trends in older adult populations in the United States including population statistics, participation in physical activity, and key factors involved in successful aging are critical to being able to provide appropriate support, instruction, and opportunities for older adults.

There are approximately 54 million older adults in the United states, which represents about 16.5% of the total population. The older adult population is growing rapidly. By 2040, it is expected to reach 80 million, accounting for over 20% of the total U.S. population. The average life expectancy for older adults in the U.S. is about 79 years, though it varies by gender, race, and socioeconomic status (think social determinants of health from Chapter 1). Below are some statistics that will give you context for understanding relationships with physical activity in populations of older adults.

Health Status: About 80% of older adults have at least one chronic condition, and 68% have two or more. Common chronic conditions include heart disease, cancer, chronic lower respiratory diseases, stroke, and Alzheimer’s disease. Despite these challenges, many older adults report good or excellent health.

Living Arrangements: Approximately 28% of older adults live alone, which increases with age, especially among women. A significant number of older adults live in long-term care facilities, although most prefer to age in place (stay in their own homes).

Economic Security: The median income for older households (headed by someone 65 or older) is around $47,000. About 9% of older adults live below the poverty line, though this rate is higher among minority populations.

Workforce Participation: Approximately 19% of older adults remain in the workforce, with many working part-time. This rate is expected to increase as more people delay retirement.

Education: The educational attainment of older adults has increased significantly, with about 27% holding a bachelor’s degree or higher.

Technology Use: Older adults are increasingly using technology, with about 75% of those aged 65 and older using the internet and around 61% owning a smartphone.

The above statistics highlight some of the challenges facing older adults. This includes areas that intersect like, financial security which may cause some to hold off retirement and a higher amount of chronic conditions may cause a delay in treatment depending on insurance and can cause an increase in sedentary behavior. On the up side there is an increase in older adults learning and using current technology. Older adults embracing technology may be one step in helping to break the common stereotypes put on older adults.

Please watch the TED Talk below, “Why We Should Embrace Aging as an Adventure” by Carl Honoré,  and learn how you can change your perspective about aging and older adults (this content is part of the quiz and discussion questions)

Physical activity and aging adults

Physical activity is an important part of successful aging. Participation in physical activity may change as people age but it is still important to find activities that are of interest and can be done regularly. Here are some key statistics related to older adults’ participation in physical activity.

General Physical Activity Participation: U.S. adults aged 65 and older: Only 23% of individuals meet the federal guidelines for both aerobic and muscle-strengthening activity, which is 150 minutes of moderate aerobic activity and two days of muscle-strengthening exercises weekly (CDC, 2021).

Sedentary Behavior: U.S. adults aged 65+: On average, older adults spend 9.4 hours per day in sedentary activities, which includes sitting, reclining, or lying down (CDC, 2020). Sedentary behavior increases with age, and people over 75 years old spend an additional 30 minutes per day in sedentary activities compared to those aged 65-74.

Walking as a Preferred Activity: The most common form of exercise among adults 65 and older. About 60% of older adults report walking as their main form of physical activity (U.S. Department of Health and Human Services, 2020).

Gender Disparities: Older men (65+): 26.1% meet physical activity guidelines for aerobic and muscle-strengthening exercises. Older women (65+): Only 20.5% meet these guidelines (CDC, 2021).

Chronic Disease Impact: Older adults with chronic conditions (e.g., arthritis, heart disease, diabetes): 70% of older adults have at least one chronic condition, and those with chronic conditions are less likely to engage in regular physical activity (CDC, 2020). Yet, physical activity is crucial for managing many of these conditions.

Participation in Strength Training: Only 12% of adults aged 65+ report engaging in muscle-strengthening activities (e.g., lifting weights, resistance bands) at least twice per week, despite it being recommended as part of healthy aging (CDC, 2020).

Physical Activity Declines with Age: Participation in physical activity declines significantly after the age of 75. For example, only about 35-40% of adults aged 75 and older engage in regular physical activity (CDC, 2020).

Physical Activity by Education Level: Older adults with a college education are more likely to be physically active, with 36% of adults 65+ with a college degree meeting physical activity guidelines, compared to only 16% of those with less than a high school diploma.

Physical Activity in Long-Term Care: In nursing homes or long-term care facilities, only 15-20% of residents participate in regular physical activity programs, often due to mobility limitations and other health challenges (National Institutes of Health, 2021).

These statistics reflect the challenges and disparities older adults face in staying active, as well as the importance of targeted interventions to improve physical activity participation among this population.

Participating in physical activity is only one aspect to successful aging. When we take a holistic approach we can see that other lifestyle components play a critical role in older adults aging well. Here are key factors for the successful aging of older adults, as identified by research in gerontology and public health:

Physical Health and Regular Exercise: Regular Physical Activity: Engaging in consistent aerobic, strength, flexibility, and balance exercises can prevent disease, maintain independence, and improve overall well-being. Health Management: Regular check-ups, proper medication management, and disease prevention strategies help older adults maintain their health longer.

Healthy Nutrition: Balanced Diet: Consuming a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is crucial for maintaining physical and cognitive health. Hydration: Staying adequately hydrated supports overall health, particularly for digestion, cognition, and energy levels.

Social Engagement: Maintaining Social Connections: Staying socially active with family, friends, and the community is linked to better mental health and longevity. Volunteering and Community Involvement: Participating in social or community groups can reduce feelings of isolation and promote a sense of purpose.

Cognitive Stimulation: Mental Exercise: Engaging in activities that challenge the brain, such as puzzles, reading, learning new skills, or hobbies, helps preserve cognitive function. Continuous Learning: Lifelong learning through courses, workshops, or even online platforms can stimulate the brain and contribute to mental health.

Psychological Well-Being and Positive Attitude: Emotional Resilience: Developing coping mechanisms for stress, loss, and life transitions is important for emotional health. Positive Attitude: Studies show that individuals with a positive attitude toward aging tend to live longer and experience better health outcomes.

Independence and Autonomy: Maintaining Independence: The ability to perform daily activities, make decisions, and live independently fosters a greater sense of control and satisfaction in life. Adaptation to Life Changes: Successfully adapting to physical limitations, retirement, or the loss of loved ones is essential for emotional well-being.

7. Prevention and Management of Chronic Diseases: Chronic Disease Management: Effectively managing conditions such as diabetes, arthritis, heart disease, and hypertension through lifestyle, medication, and regular monitoring improves quality of life. Preventive Healthcare: Regular screenings and preventive care, such as vaccinations, can prevent complications and detect issues early.

8. Balance and Fall Prevention: Maintaining Mobility and Balance: Balance training and strength exercises can reduce the risk of falls, which is a leading cause of injury among older adults. Home Safety Modifications: Adapting the living environment to minimize fall risks (e.g., installing handrails, better lighting) supports safe aging.

Sense of Purpose and Meaning: Purposeful Activities: Engaging in meaningful activities, such as hobbies, caregiving, or spiritual practices, promotes mental and emotional well-being. Spirituality or Religion: For many, spiritual beliefs provide comfort, resilience, and a sense of purpose.

Access to Healthcare and Support Systems: Reliable Healthcare Access: Having access to quality healthcare and support services, such as home care or physical therapy, is critical for maintaining health and addressing age-related concerns. Family and Caregiver Support: Support from family members, caregivers, or professionals ensures that older adults receive help with daily living, health care, and emotional needs.

Financial Stability: Economic Security: Having sufficient financial resources to cover healthcare, housing, and daily expenses reduces stress and contributes to overall well-being. Financial Planning: Proper financial planning, including savings, pensions, or investments, ensures economic independence and reduces anxiety over aging-related costs.

Environmental and Community Support: Age-Friendly Environments: Living in communities that offer safe, accessible, and age-friendly infrastructure (e.g., transportation, housing, public spaces) enhances quality of life. Social Services and Community Resources: Access to programs like meal deliveries, senior centers, or exercise classes can promote health and social connections.

These factors combined create a holistic approach to successful aging, allowing older adults to maintain their physical, mental, and social well-being as they age. Understanding their significance in the lives of aging adults can help exercise science professionals to meet the unique needs facing individuals.