There are many risks involved with living a sedentary lifestyle, but unfortunately, too many seniors live most of their lives sitting down. Experts say that people of all ages should get 150 minutes of exercise each week for optimum health, and continual inactivity can cause serious health issues. This article outlines the main problems associated with not getting enough physical activity.
- Skeletal Issues: Being sedentary results in an unnatural curvature of the spine caused by habitual slouching. This posture prevents the lungs from fully expanding. An inadequate amount of weight-bearing activity can lead to demineralization of the bones and osteoporosis, making the senior more vulnerable to fractures and breaks. Fractures affecting the femur or spine can happen when weakened bones are expected to carry the body’s entire weight. A fall caused by imbalance, vertigo, or confusion, can also cause broken bones.
- Ineffective Oxygenation: When the lungs cannot inflate and deflate completely, individual tissues and cells do not receive adequate amounts of oxygen. They also cannot effectively get rid of waste products. This causes muscles to work less effectively and can also result in “brain fog” or cognitive impairment. Those who live primarily sedentary lifestyles also experience more memory loss and a weakened ability to focus and concentrate.
- Muscle Weakness: To stay strong, skeletal muscles must be utilized regularly. Weakened muscles elevate the possibility of sprains when a senior adult engages in activity after a long sedentary period. The heart (which is a muscle) also becomes weaker and loses its capability to effectively pump blood, meaning that cells and tissues cannot receive the oxygen they need to perform their jobs. In addition to edema, there is a potential risk of developing blood clots and plaques within the vessels, causing high blood pressure. Clots can enter the heart, lungs, or brain, causing serious medical situations.
- Obesity: Although senior adults may engage in less physical activity, they often continue consuming the same amount of food – and they may even snack even more out of sheer boredom. The combination of these habits will eventually cause weight gain and even obesity. Extra weight can cause cells to become insulin-resistant, leading to the onset of diabetes. Leading a sedentary lifestyle and being overweight also boost cholesterol and triglyceride levels and causes cardiovascular issues.
- Cancer: Senior adults who live a sedentary lifestyle for too long are at a 22% greater risk of developing colon, breast, or endometrial cancer. Malignant cell development results from extra weight, insulin resistance, chronic inflammation, and a weakened immune system.
It is not always easy to keep a senior loved one involved in physical activity, but your effort will make a significant difference. If you cannot convince them to get off the couch and get involved in a group activity, start by scheduling a walk with them on a regular basis.
If your loved one lives in an assisted living facility, talk to the administrators about the social engagement schedule. Adult living residences typically offer a wide variety of activities, and one or two are sure to pique their interest – but they may need a little encouragement. Offer to attend a few activities with them to introduce them to other residents and help them get comfortable with being more social. If you are a senior – or an adult of any age – it will significantly benefit your health to stand up and get out there!
A Banyan Residence is an active assisted living and memory care center located in Venice, Florida.
