Q. I am in my late 60s and have been a runner since I was a teenager. Fitness is important to me. I have several friends my age and older who just don’t move. How can I motivate them? R.J.
For starters, we know we cannot make folks do what they don’t want to do. However, if we care, that does not stop us from trying.
Your friends are not alone. The decline in physical activity among older adults is well-documented. A 2024 CDC report finds that more than 85 percent of U.S. adults aged 65 and older are not getting enough exercise.
We do know that with age comes some barriers. Older adults have an increased likelihood of chronic health conditions and physical limitations. Some are concerned that they will be injured.
At the same time, we know that a sedentary lifestyle is not healthy. For example, sitting for too long a period of time is considered a health risk. The notion that “sitting is the new smoking” is supported by research. According to The Mayo Clinic, people who sat for more than eight hours a day with no physical activity had a risk of dying similar to the risk posed by smoking and obesity. A sedentary lifestyle has also been linked to obesity, increased blood pressure, high blood sugar, unhealthy cholesterol levels as well as increasing the risk of death from heart disease and cancer.
One of the many significant consequences of an inactive lifestyle is the loss of age-related muscle mass called sarcopenia, part of natural aging. However, there are other risk factors in addition to age. And one of them is inactivity. Researchers estimate that those between ages 60 and 70 have lost 12 percent of their muscle mass. Those over the age of 70 have lost 30 percent, according to Tufts School of Medicine. Muscle loss leads to decreased strength, an increased risk of falling and the inability to perform daily activities. Extreme muscle loss ultimately results in frailty.
The good news is that we can build lean muscle tissue at any age. Walking is a good beginning as studies indicate brisk walking can significantly enhance muscle mass among older adults.
Chris Bohlann, a functional movement coach with over 15 years of experience, provided some suggestions on how we might motivate others.
Take baby steps. He suggested taking small baby steps to begin forming a habit. And walking is a good first step. And he also suggested not to hound the person; the motivation must come from within. “Preaching does little good,” he added.
Enjoy the moments. When walking outdoors in nature, he suggests breathing the fresh air and seeing the beauty around you, on the ground and in the sky. Walking then becomes a pleasure rather than an exercise. And walking with a friend builds company and accountability. “You can always add brunch or a coffee after your walk,” he commented. Also, if a person doesn’t enjoy whatever the form of exercise, it won’t be continued.
Walk with your pet. “Start with a dog. Once you begin, your dog will soon be waiting for you at the door,” he says.
Share your accomplishments. He suggested we need to be proud of what we have accomplished, such as, “I have some good news. Today I walked two miles, that’s more than I did yesterday.’” Note: consider checking out walking groups in your area.
We might even consider these tips for ourselves, that is if they apply.
I recall a memorable conversation I had with the late and noted geriatrician and clinical professor from Stanford University School of Medicine, Dr. Walter Boortz. He said that the real enemy of aging is not disease, it’s frailty. And that is something we can do about. He also commented that one of the indicators of whether or not a person needed to go to a nursing home is whether or not the individual could get out of a chair. Strength is key. Note: Boortz ran 42 marathons, his last one at age 82.
It doesn’t take much for healthy movement. The Centers for Disease Control and Prevention indicates adults 65 and older need at least 150 minutes a week of moderate-intensity aerobic physical activity. That includes walking.
Taking Bohlann’s advice, I am happy to report that I am much stronger today than I was five years ago.
R.J., Thank you for your good question. Your friends are lucky to have you as a caring friend. Stay well, everyone, and know kindness changes everything.
Helen Dennis is a nationally recognized leader on issues of aging and the new retirement with academic, corporate and nonprofit experience. Contact Helen with your questions and comments at Helendenn@gmail.com. Visit Helen at HelenMdennis.com and follow her on facebook.com/SuccessfulAgingCommunity