While aging brings wisdom, perspective, and newfound freedom for many older adults, it can also present mental health issues. Life changes like retirement, illness, and loss of loved ones can trigger feelings of loneliness, depression, and anxiety, taking a toll on both mental and physical well-being.
However, research suggests that physical activity can serve as a powerful defense against such challenges, helping to alleviate or even prevent some of these issues. Discover how exercise influences seniors’ mental health and learn how to harness its benefits for better health and longevity.
Mental Health Alarm Bells
While many seniors successfully adapt to life changes and maintain good mental health as they age, others struggle. A recent Senior Lifestyle Survey of Medicare beneficiaries reveals a troubling trend: an increase in reported mental health issues among seniors. The survey found that 42% of respondents aged 65 and older reported a loss of interest in activities they once enjoyed, 39% experienced anxiety, and 21% battled depression.
Experts estimate that as many as one in four older adults face mental health challenges, with depression, dementia, and anxiety being the most common. Social isolation and loneliness further exacerbate these issues, affecting a quarter of older adults.
Exercise as a Therapeutic Approach
Despite these challenges, there’s a reason for optimism. Although not a panacea, research indicates that exercise can significantly impact seniors’ mental health and overall well-being. Here’s how it benefits them:
- Reduced anxiety, depression, and sleep disturbances: A recent review article in the Journal of Psychiatric Nursing suggests that regular physical activity can help alleviate these common issues in older adults.
- Lower risk of mental health problems: Studies demonstrate a clear link between exercise and a reduced risk of mental health problems among older adults, particularly with aerobic exercise.
- Natural mood booster: Experts suggest that regular exercise may be as effective as antidepressants for managing anxiety and mood disorders. Research indicates that physically active people experience lower rates of these conditions compared to their sedentary counterparts.
How Exercise Improves Senior Mental Health
Exercise is believed to influence mental health through multiple pathways, with both short—and long-term effects. Immediately following a workout, the brain releases endorphins and dopamine, acting as natural mood lifters and improving emotional well-being. Additionally, exercise reduces stress hormones like cortisol, leading to a calmer state of mind and lower anxiety levels.
Over time, regular exercise stimulates the release of endorphins (natural pain relievers), dopamine (the brain’s “reward” chemical), and serotonin (important for mood regulation and sleep.) These chemical messengers facilitate changes in the brain that can enhance mood, reduce inflammation, and strengthen the immune system, all of which contribute to improved brain function and mental health.
Determining the Right Amount of Exercise
Even small amounts of physical activity can yield immediate benefits, such as reducing anxiety symptoms and improving depression. For optimal health and well-being, the CDC recommends a three-pronged approach for seniors:
- Aerobic activity (moderate intensity) for at least 150 minutes per week or 75 minutes of vigorous intensity.
- Muscle-strengthening exercises targeting major muscle groups at least twice a week.
- Balance activities to lower the risk of falls.
Research on senior exercise and mental health suggests the most significant benefits come from moderate-intensity exercise programs performed at least twice a week for three to five months.
As the number of older adults experiencing mental health issues continues to rise, providing support becomes increasingly critical. “Medicare’s increased focus on mental health and improved access to behavioral health services are important steps to help older adults get the help they need,” says Pete English, Senior Vice President and General Manager – Medicare at PEAR Health Labs. He adds, “Mental and physical health are inseparable, so ideally, supporting both can provide seniors the best wellness outcomes.”
Aaptiv: The All-in-One Solution for Seniors’ Mental and Physical Health
With video and audio guidance, Aaptiv Advantage offers thousands of options, including wellness categories such as sleep and meditation and low-impact workout options such as walking, yoga, stretching, and flexibility. The personalized fitness app tailors each workout based on an individual’s current fitness level and then provides gradual, safe progressions.
Contact us today and take the first step towards improving member wellness, satisfaction, and retention with Aaptiv Advantage.
