As we age, mobility and strength are critical for independence and quality of life. However, some older adults struggle to get regular exercise – the National Council on Aging reports that only 23% of adults ages 65 and older meet physical activity goals.
Sharon Kimble, director of geriatric residency in the University of Minnesota Medical School and a member of the Interprofessional Geriatrics Coordinating Council for the Minnesota Northstar Geriatrics Workforce Enhancement Program (MN GWEP), discusses overcoming barriers to physical activity for older adults.
Q: Why is maintaining mobility and strength important for healthy aging?
Kimble: Muscle mass and bone density naturally decline as we age, which can lead to a greater risk of falls, fractures, and disability. Staying active helps preserve balance, flexibility, and -coordination – all key to preventing injuries. Regular movement also supports cardiovascular health, mental well-being, and cognitive function, contributing to a more active and fulfilling life.
Q: What are some barriers older adults face to staying active?
Kimble: Common barriers to staying active include pain, fear of injury, lack of motivation, and limited access to exercise spaces. Overcoming these challenges often starts with setting realistic, achievable goals, and gradually increasing activity. Older adults should seek guidance from health care providers or physical therapists to tailor activities to their individual needs and capabilities. Joining community exercise classes, or finding a workout buddy can help keep you motivated and engaged. Adapting activities for home, such as chair exercises or walking indoors, can help maintain consistency when factors like weather or transportation pose challenges.
Q: How can older adults maintain or improve mobility?
Kimble: Older adults can engage in a variety of simple, effective exercises that help improve balance, flexibility and muscle strength. Low-impact activities like walking, swimming, and cycling are excellent for cardiovascular health and joint mobility. Strength training exercises, such as lifting weights or using resistance bands, help build muscle and support bone health. Yoga and tai chi are also highly beneficial as they enhance balance, flexibility and stability, and help prevent falls. It’s important for older adults to choose activities they enjoy, as consistent participation is key to long-term mobility.
Q: Why is working with an interprofessional care team important?
Kimble: Health care providers, physical therapists, and community organizations should all be part of a supportive health care team for older adults. Health care providers monitor overall health and manage chronic conditions, physical therapists offer personalized exercise plans, and community organizations provide accessible programs that encourage movement. This collaborative, interprofessional approach fosters a holistic view of mobility, addressing physical health as well as social and emotional well-being.
Creating a supportive environment involves making exercise both accessible and enjoyable. Indoors, this might mean organizing spaces for easy, safe movement – like clearing clutter, and ensuring there is good lighting in rooms. Outdoors, well-maintained walking paths, parks with benches, and community gardens can invite older adults to engage with nature while staying active.
Q: How is your work at the University of Minnesota advancing healthy aging practices?
Kimble: As a faculty member in the Division of Physical Therapy, my work focuses on preparing students for the many roles they will have in their health care careers. Students in the program have multiple opportunities to learn about older adults, including the framework of the “5Ms” of geriatrics: mentation, medication, mobility, multi-complexity, and what matters most. This framework also informs the curriculum of the geriatric residency program in the Medical School. By teaching students and residents how to better consider the needs of older adults, future patients will be better served.
Sharon Kimble is a -physical therapist with a clinical interest in older adults, amputation and stroke recovery. She is a clinician at M Health Fairview Inpatient Rehab Facility, and the director of the Geriatric Residency program in the Medical School, as well as an instructor in the Division of Physical Therapy.