Exercise - Age 65+ in District of Columbia

District of Columbia

Regular exercise is an important aspect of healthy living. The Centers for Disease Control and Prevention (CDC) recommends that adults age 65 and older who are generally fit and have no limiting health conditions get at least 150 minutes of moderate-intensity aerobic activity and two days of muscle-strengthening activity every week. 

Routine exercise has been shown to have immediate benefits for older adults such as improving sleep quality, reducing anxiety and improving blood pressure. It also helps prevent chronic diseases including dementia, heart disease, diabetes, cancer and obesity, and overall reduces premature death.

According to America’s Health Rankings analysis, the prevalence of exercise is higher among:

• Older men compared with older women.
• Multiracial and white older adults compared with Hispanic older adults.
• College graduates, who have a prevalence more than twice that of adults with less than a high school education. The prevalence of exercise increases with each increase in education level. 
• Older adults with an annual household income of $75,000 or more, who have a prevalence almost twice that of adults with an annual household income less than $25,000. The prevalence of exercise increases with each increase in income level.

Even moderate increases in physical activity can reduce the risk of mortality in older adults and prevent or delay the onset of many chronic diseases. Effective interventions among older adults include:

• Exercise and training programs. The National Council on Aging has a list of evidence-based physical activity programs with proven health benefits for adults, including EnhanceFitness and Active Choices. 
• Increasing neighborhood walkability. A growing body of evidence illustrates the importance of the built environment and community design in promoting physical activity. The CDC lists strategies at the state and local levels aimed at promoting physical activity through community design. Designing communities where people feel safe can help increase physical activity engagement for everyone and improve health equity. 
• Incorporating both muscle strengthening and aerobic physical activities. This has been shown to reduce death rates among older adults. 
• The Community Preventive Services Task Force found that home-based exercise interventions are effective at improving physical fitness among older adults. 

The CDC offers information on how adults can add physical activity to their lives.

Healthy People 2030 has several objectives pertaining to physical activity, including:

• Increasing the proportion of adults who do enough aerobic and muscle-strengthening activity.
• Increasing the proportion of older adults with physical or cognitive health problems who get physical activity.

Barnett, David W., Anthony Barnett, Andrea Nathan, Jelle Van Cauwenberg, and Ester Cerin. “Built Environmental Correlates of Older Adults’ Total Physical Activity and Walking: A Systematic Review and Meta-Analysis.” The International Journal of Behavioral Nutrition and Physical Activity 14, no. 1 (August 7, 2017): 103. https://doi.org/10.1186/s12966-017-0558-z.

Belza, Basia. “Moving Ahead: Strategies and Tools to Plan, Conduct, and Maintain Effective Community-Based Physical Activity Programs for Older Adults.” Atlanta, GA: Centers for Disease Control and Prevention, 2007. https://www.cdc.gov/aging/pdf/community-based_physical_activity_programs_for_older_adults.pdf.

Chase, Jo-Ana D. “Physical Activity Interventions among Older Adults: A Literature Review.” Research and Theory for Nursing Practice 27, no. 1 (2013): 53–80. https://doi.org/10.1891/1541-6577.27.1.53.

Hamasaki, Hidetaka. “Daily Physical Activity and Type 2 Diabetes: A Review.” World Journal of Diabetes 7, no. 12 (2016): 243–51. https://doi.org/10.4239/wjd.v7.i12.243.

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Webber, Bryant J., Katrina L. Piercy, Eric T. Hyde, and Geoffrey P. Whitfield. “Association of Muscle-Strengthening and Aerobic Physical Activity With Mortality in US Adults Aged 65 Years or Older.” JAMA Network Open 5, no. 10 (October 17, 2022): e2236778. https://doi.org/10.1001/jamanetworkopen.2022.36778.

Zhao, Min, Sreenivas P. Veeranki, Costan G. Magnussen, and Bo Xi. “Recommended Physical Activity and All Cause and Cause Specific Mortality in US Adults: Prospective Cohort Study.” BMJ 370 (July 1, 2020): m2031. https://doi.org/10.1136/bmj.m2031.