In Canada, adults ages 65+ are the largest growing segment of the population (Statistics Canada, 2024). As life expectancy increases, so does the incidence of chronic conditions that are commonly seen with age. Physical activity is an important factor in maintaining functionality and quality of life, these benefits are emphasized in aging populations as physiological declines begin. We will dive into 3 major benefits of exercise for older adults (ages 65+) and discuss the Canadian recommendations for healthy active living in this population.
Cardiovascular System
With age, there is a decrease in cardiovascular function, this can manifest as decreased endurance performance and increased incidence of cardiovascular disease. Although physiological changes in the cardiovascular system are inevitable, there are steps that can be taken to decrease the rate of functional loss. Exercise has been seen to have beneficial effects on this system including decreasing resting heart rate, decreasing resting blood pressure, reducing systemic inflammation and in turn, increasing overall cardiovascular performance (Lavie et al., 2015). In this way, exercise can promote longevity through heart health.
Functional Capacity
The human body undergoes a process called sarcopenia, a term used to describe age related decrease in muscle size and/or strength. This is due to changes in the neurological system as well as the muscle fibers themselves resulting in decreased strength, speed and fine motor skills in aged muscle. Overall this can have functional consequences. One goal of physical activity for aging populations is to maintain independent, healthy living for as long as possible. Exercise training has been used to increase or maintain muscle mass in the older population (Takeshima et al., 2004). This suggests exercise as a potential tool in slowing these age related declines .
As well, balance training has the potential to decrease incidence of falls in older adults (World Health Organization. Aging and Life Course Unit, 2008). Due to physiological and psychological changes with age; geriatric populations are at increased risk of falls (World Health Organization. Aging and Life Course Unit, 2008). Therefore, training to improve balance has potential to decrease these events.
Cognitive Factors
Lastly, exercise can help maintain cognition. Importantly, aerobic exercise has been seen to increase cognition in older adults. Research has suggested both acute and chronic exercise can have beneficial effects on cognition in some populations (Basso et al., 2015; Yan et al., 2023). This includes attention, concentration and working memory (Basso et al., 2015). As well, chronic exercise interventions using multicomponent exercise have shown beneficial effects on cognition, specifically executive functioning for individuals with mild cognitive impairment (Yan et al., 2023).
What is recommended?
You may be thinking about all of these benefits but asking where do I start? The Canadian 24 hour movement guidelines provides recommendations to increase movement, decrease sedentary time and improve sleep in adults ages 65+ (The Canadian Society for Exercise Physiology, 2021)
Studies outline benefits when going from doing no physical activity to doing some level of physical activity suggesting working towards any of these targets can provide health benefits (Lavie et al., 2015). The good news is, it is not too late to start!
At CARESPACE we are focused on a holistic approach to health and helping clients like you reach your individual health goals. Call or book online with one of our kinesiologist or fitness trainers to discover more ways to incorporate physical activity in your life.
References
Basso, J. C., Shang, A., Elman, M., Karmouta, R., & Suzuki, W. A. (2015). Acute Exercise Improves Prefrontal Cortex but not Hippocampal Function in Healthy Adults. Journal of the International Neuropsychological Society : JINS, 21(10), 791–801.
https://doi.org/10.1017/S135561771500106X
Lavie, C. J., Arena, R., Swift, D. L., Johannsen, N. M., Sui, X., Lee, D., Earnest, C. P., Church, T. S., O’Keefe, J. H., Milani, R. V., & Blair, S. N. (2015). Exercise and the Cardiovascular System: Clinical Science and Cardiovascular Outcomes. Circulation Research, 117(2), 207–219.
https://www.ahajournals.org/doi/10.1161/CIRCRESAHA.117.305205
Statistics Canada. (2024). Canada’s population estimates: Age and gender, July 1, 2024. The Daily.
https://www150.statcan.gc.ca/n1/daily-quotidien/240925/dq240925a-eng.htm
Takeshima, N., Rogers, M. E., Islam, M. M., Yamauchi, T., Watanabe, E., & Okada, A. (2004). Effect of concurrent aerobic and resistance circuit exercise training on fitness in older adults. European Journal of Applied Physiology, 93(1–2), 173–182.
https://doi.org/10.1007/s00421-004-1193-3
The Canadian Society for Exercise Physiology. (2021). Canadian 24-Hour Movement Guidelines for Adults aged 65 years and older: An Integration of Physical Activity, Sedentary Behaviour, and Sleep.
https://csepguidelines.ca/guidelines/adults-65/
World Health Organization. Ageing and Life Course Unit. (2008). WHO global report on falls prevention in older age. World Health Organization.
https://www.who.int/publications/i/item/9789241563536
Yan, J., Li, X., Guo, X., Lin, Y., Wang, S., Cao, Y., Lin, H., Dai, Y., Ding, Y., & Liu, W. (2023). Effect of Multicomponent Exercise on Cognition, Physical Function and Activities of Daily Life in Older Adults With Dementia or Mild Cognitive Impairment: A Systematic Review and Meta-analysis. Archives of Physical Medicine and Rehabilitation, 104(12), 2092–2108.
https://www.archives-pmr.org/article/S0003-9993(23)00252-6/abstract
