February 18, 2025
By Colleen Scott, NYSOFA Advocacy Specialist
As we age, our habits and lifestyle change. We may retire from an active job, we may develop disabilities that make being active more challenging, or we may struggle with loneliness, seasonal depression or social isolation. Any number of factors can diminish our mobility and lead to a more sedentary lifestyle than we previously led. Being active and maintaining health (physical and mental health) are key ingredients that lead to a longer life expectancy.
- Older adults are the most sedentary age group, with sedentary behavior having negative health-related consequences.
- Almost 60% of older adults reported sitting for more than four hours per day, 65% sit in front of a screen for more than three hours daily, and over 55% report watching more than two hours of TV.
- Thirty-five chronic diseases and conditions are associated with sedentariness, including frailty.
- Large amounts of time spent sedentary, defined as time spend sitting or in a reclining posture without spending energy, has been linked to an increased risk of chronic diseases, frailty, loss of function, disablement, social isolation, and premature death.
Disparities
- Overall, non-Hispanic Asian adults (20.1%) had the lowest prevalence of physical inactivity outside of work followed by non-Hispanic White (23.0%), non-Hispanic American Indian/Alaska Native (29.1%), non-Hispanic Black (30.0%), and Hispanic or Latino/a adults (32.1%).
- Inequalities arising from social factors and health care over the life course manifest as disparities in a variety of medical conditions and functional limitations in late life. As a result, racial/ethnic minorities tend to be at increased risk of disability at older ages compared with non-Hispanic White adults.
- There may be important racial/ethnic differences in access to or use of advanced assistive devices, as they depend on factors like breadth of insurance coverage, availability of financial resources, and personal preferences.
- According to research published in the Journals of Gerontology, older Black women had higher risks of progressing from high-functioning or preclinical disability to having difficulties in walking.
Prevention
- Experts recommend that frail individuals focus on building strength and balance as a key step in preventing mobility disability.
- Resistance training raised functional mobility even in people over 90 years old. The results of the present study support the theory that heavy-resistance training improves functional mobility.
- 10,000 steps or more per day, compared to only taking 4,000 steps, was associated with a 51% lower risk of death from all causes.
NYSOFA Resources
- In a recent livestream, NYSOFA Director Greg Olsen talked with personal trainer Derek Gelato about strength training and older adults, including safety considerations and other tips for an effective strength-training program. Watch the program on YouTube to learn more.
- NYSOFA’s partnership with the GetSetUp online community is reaching hundreds of thousands of older adults, offering health and wellness classes, lifelong learning, and more. Browse the course catalog today to take a free fitness class.
Other Resources
- The Technology Related Assistance for Individuals with Disabilities Program lends equipment or devices to enhance mobility.
- The U.S. Department of Human Resources offers "Physical Activity Guidelines for Americans: Guide on Implementation Strategies for Older Adults" with more information on physical activity, increasing mobility and built environments.
- MyMobility Plan is a set of resources supported by the U.S. Centers for Disease Control and Prevention (CDC) that provides older adults with information, guidance, and tips on how to stay safe, mobile, and independent as they age. The mobility planning tool has three parts: tips to manage health and mobility, a home safety checklist for falls prevention, and a plan to stay mobile in the community.
- Silver Sneakers advises on some specific exercises to try.
- To learn more about evidence-based programs such as Bingocize, Matter of Balance, Walk with Ease and others, contact your local Area Agency on Aging.