Movement Is Medicine – Staying Active for Healthspan

Movement is essential to healthy aging, preserving independence, vitality, and quality of life. As we age, staying physically active helps maintain muscle mass, balance, and cardiovascular health, while reducing the risk of chronic disease and cognitive decline. In fact, the American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week to support heart and brain health. One major reason for this is sarcopenia—a progressive loss of muscle mass and strength that begins as early as age 30 and accelerates with inactivity. A 2024 study found that older adults who don’t meet physical activity guidelines are significantly more likely to develop sarcopenia, underscoring the importance of movement across the lifespan.

🦴 Why Movement Matters as We Age

• Preserves muscle mass, bone density, and joint flexibility

• Reduces risk of falls, cardiovascular disease, diabetes, and cognitive decline

• Supports mood, sleep quality, and overall vitality

• Helps prevent sarcopenia, a condition linked to functional decline and increased mortality

🧓 Common Challenges to Movement in Older Adults

• Age-related muscle loss (sarcopenia) and fatigue

• Chronic pain, arthritis, or fear of falling

• Limited access to safe environments or adaptive equipment

• Social isolation or depression reducing motivation

🧘‍♀️ Activities That Promote Longevity

• Walking

  Benefits

  1. Cardiovascular Health

  2. Balance

  Accessibility:

  1. Low barrier

  2. Scalable

• Tai Chi

  Benefits:

  1. Fall prevention

  2. Joint mobility

  Accessibility:

  1. Group or solo practice

• Resistance Training

  Benefits:

  1. Muscle preservation

  2. Bone strength

  Accessibility:

  1. Can be done at home

• Chair Yoga

  Benefits:

  1. Flexibility

  2. Relaxation

  Accessibility:

  1. Ideal for limited mobility

🛠️ Tools and Tips to Stay Moving

• Use wearable trackers to monitor steps and heart rate

• Schedule movement “snacks” throughout the day (e.g., 5-minute stretch breaks)

• Try online classes or community programs tailored to older adults

• Use adaptive equipment like resistance bands, grab bars, or walkers

🏡 Home Safety and Movement-Friendly Spaces

• Clear clutter and secure rugs to prevent falls

• Install grab bars in bathrooms and near stairs

• Use nightlights to improve visibility

• Consider a home safety evaluation by an occupational therapist