Seniors: Staying Active

the Importance of Keeping

BY MARIE VAZQUEZ-MORGAN, PHD, PT Active& Socially Seniors Physically BY MARIE VAZQUEZ-MORGAN, PHD, PT

As we age, lack of physical activity and a waning social life can cause depression as well as other health problems including high blood pressure and a heightened risk for early death. However, seniors who well as other health problems including maintain a physically and socially active lifestyle gain benefits that enhance their physical and emotional health, and their that enhance their physical and emotional health, and their ability to remain independent well into their twilight years.

Research displays physical activity to be a protective factor for ailments such as diabetes, heart disease, stroke, and some types of cancer. Further, it is associated with improved cognitive and emotional health, as well as improved quality of life. But how much exercise is required to acquire these benefits? The Centers for Disease Control and Prevention recommend seniors exercise with moderate intensity activity such as brisk walking, at least 150 minutes a week (30 minutes a day, 5 days a week) or 75 minutes a week of vigorous intensity activity such as hiking, jogging, or running. They further recommend strength training, and activities to improve balance such as walking heel-to-toe, Tai chi, or yoga at least 2 days a week. Physical activity can be performed in many forms including walking, dancing, swimming, and sports such as tennis. Additionally, activity levels can be increased daily by doing things like taking the stairs or parking a bit farther from your destination.

While exercise is extremely important for better health and quality of life, the connections we make with others and the relationships we continue to build also have a major impact on our overall wellness. Harvard Health stipulates social connections “influence our long-term health in ways every bit as powerful as adequate sleep, a good diet, and not smoking.” The National Institute on Aging reports that being socially connected is consistently associated with biomarkers of health, in particular, lower levels of interleukin-6, a protein associated with conditions including Alzheimer’s disease, heart disease, for ailments such as diabetes, heart disease, stroke, and some types of cancer. Further, it is associated with improved cogni tive and emotional health, as well as improved quality of life. and osteoporosis. Yet, keeping an active social life may become more difficult to do as we age. Older adults may stop socializing with others for a variety of reasons, including the death of a spouse, fear of falling, lack of transportation, or impairments But how much exercise is required to acquire these benefits? like vision or hearing loss. The Centers for Disease Control and Prevention recommend Scientists have found that seniors who stay socially active tend to live longer because of the physical and mental stimulation that occurs with having an active social life. Another benefit of staying socially connected includes better cognitive function. Activities performed in a social environment keep us mentally stimulated and sharp, and this is important to prevent the onset of dementia or Alzheimer’s disease. walking, dancing, swimming, and sports such as tennis. Addi According to Psychology Today, staying connected with others also helps maintain sound emotional health, because it releases “feel good” neurotransmitters in the brain (i.e. serotonin/dopamine), which in turn help to ward off depression. Further, studies

While exercise is extremely important for better health and quality of life, the connections we make with others and the relationships we continue to build also have a major impact on our overall wellness. Harvard Health stipulates social connections “influence our long-term health in ways every bit as powerful as adequate sleep, a good diet, and not smoking.” The National Institute on Aging reports that being socially connected is consistently associated with biomarkers of health, in particular, lower levels of interleukin-6, a protein associated with conditions including Alzheimer’s disease, heart disease, and osteoporosis. Yet, keeping an active social life may become more difficult to do as we age. Older adults may stop socializing with others for a variety of reasons, including the death of a spouse, fear of falling, lack of transportation, or impairments like vision or hearing loss. Scientists have found that seniors who stay socially active tend to live longer because of the physical and mental stimulation that occurs with having an active social life. Another benefit of staying socially connected includes better cognitive function. Activities performed in a social environment keep us mentally stimulated and sharp, and this is important to prevent the onset of dementia or Alzheimer’s disease. According to Psychology Today, staying connected with others also helps maintain sound emotional health, because it releases “feel good” neurotransmitters in the brain (i.e. serotonin/dopamine), which in turn help to ward off depression. Further, studies

show that seniors who stay connected with others have healthier immune systems, as socialization appears to bolster our immune function. In addition to these health benefits, staying connected with others provides a sense of purpose and belonging. What are some ways to get better connected and increase your social life? Here are just a few examples: • Join a class/club. Book, gardening, or dancing are a few examples of classes and clubs that can increase social engagement. Joining a club/class is great way to meet new people and enjoy the company of others who share your interests. • Engage locally. Check out your local community or senior center, or your local public library. Many offer free or lowcost classes and events.

• Volunteer. Volunteering in your community (hospitals, community shelters, etc.) allows you to meet new people as well as provides a boost to your self-esteem and offers a sense of purpose. • Learn something new. Many colleges and universities provide classes designed specifically for seniors that stimulate and expand the mind. • Stay digitally connected. Even if your loved ones are not close, technology can allow you to connect with them frequently. You can stay in touch with family and friends via social media (Facebook, Instagram) FaceTime, or email. Staying physical and socially active is important throughout our lives; however, it becomes even more vital for individuals show that seniors who stay connected with others have healthier 65 and older, as it can assist with longevity, emotional health, immune systems, as socialization appears to bolster our immune and quality of life. However, maintaining an active physical function. In addition to these health benefits, staying connected and social life may be challenging as we age due to physical with others provides a sense of purpose and belonging. ailments such as arthritic pain, or emotional conditions like What are some ways to get better connected and increase your depression. It is important to remember, although counter-intuitive, that both physical and emotional conditions can be Book, gardening, or dancing are a few ex amples of classes and clubs that can increase social engage ment. Joining a club/class is great way to meet new people improved by becoming more active and increasing our connection with others. Doing so can assist with keeping us mentally sharp, and physically and emotionally well. and enjoy the company of others who share your interests. Check out your local community or senior center, or your local public library. Many offer free or lowVolunteer. Volunteering in your community (hospitals, community shelters, etc.) allows you to meet new people as well as provides a boost to your self-esteem and offers a Even if your loved ones are not close, technology can allow you to connect with them fre quently. You can stay in touch with family and friends via Staying physical and socially active is important throughout our lives; however, it becomes even more vital for individuals 65 and older, as it can assist with longevity, emotional health, and quality of life. However, maintaining an active physical and social life may be challenging as we age due to physical depression. It is important to remember, although counter-in tuitive, that both physical and emotional conditions can be improved by becoming more active and increasing our connec tion with others. Doing so can assist with keeping us mentally

Marie Vazquez-Morgan, PhD, PT, is the Assistant Vice Chancellor of Marie Vazquez-Morgan, PhD, PT, is the Assistant Vice Chancellor of Institutional Wellness and the Cole Endowed Professor in Community Institutional Wellness and the Cole Endowed Professor in Community Health Initiatives at LSU Health Shreveport.

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