Staying active is one of the most important ways older adults can protect their health and independence, University Medical Center physicians told members of The University of Alabama’s Osher Lifelong Learning Institute at a recent Mini Medical School presentation.
Mini Medical School is a collaborative program of UMC and OLLI that provides lectures by UMC health-care providers to OLLI members. The lectures are also open to the public.
Drs. Anne Halli-Tierney and Jackie Luker, geriatricians at UMC, and Dr. Russ Guin, a sports medicine physician at UMC, discussed the why, what and how of exercise for older adults.
Halli-Tierney said falls are the leading cause of injury among older adults. One in three older Americans experiences a fall each year, and nearly 60% of fatal falls happen at home.
“Every 18 seconds, an older adult is treated in the emergency room for a fall, and every 35 seconds, one dies as a result of injuries,” she said. Preventing falls is one of her top concerns. Exercise, she added, can reduce the risk of falls, improve heart health and slow age-related illnesses.
Building on that, Luker said evidence-based research from the Physical Activity Guidelines for Americans and the American Heart Association shows that the most effective exercise programs for older adults combine aerobic, resistance and balance exercises.
Examples of aerobic activities include walking, cycling and swimming. Resistance exercises include wall pushups, squats and calf raises, while balance exercises include yoga and Tai Chi, a traditional Chinese mind-body practice that emphasizes slow, flowing movements with deep breathing and mental focus.
“Doing activities of all three types is important for improving physical function and decreasing the risk of falls or injury from a fall,” Luker said.
Guin focused on how older adults can safely get started when choosing exercise activities. He recommended walking, light weightlifting, stretching and balance activities, such as heel-to-toe walking or standing on one foot. He also emphasized that everyday activities, like mowing the lawn, carrying groceries and gardening, count toward staying active.
The physicians said exercise benefits extend beyond physical health. Staying active also supports independence, confidence and overall quality of life.
“Even small steps toward regular activity make a difference,” Halli-Tierney said. “It’s never too late to start.”