The Benefits of Physical Activity for Older Adults
Osteofitness class participants at the Lexington Council on Aging
As we age, staying physically active is one of the best ways to maintain overall health, independence, and quality of life. Regular physical activity helps older adults stay strong, mobile, and mentally sharp. While aging naturally brings changes to the body, exercise can slow down many of these effects, making it an essential part of a healthy lifestyle. Whether it’s walking, swimming, yoga, or strength training, staying active provides numerous benefits that enhance both physical and mental well-being.
Improves Heart Health
One of the greatest benefits of regular physical activity is its positive impact on heart health. Exercise strengthens the heart, improves circulation, and helps regulate blood pressure. It also lowers the risk of heart disease, stroke, and high cholesterol. Activities like brisk walking, cycling, or swimming can help older adults keep their cardiovascular system strong and efficient.
Maintains Strength and Mobility
Muscle mass and bone density naturally decrease with age, leading to weakness and an increased risk of falls. However, regular strength training and weight-bearing exercises help maintain muscle strength and bone health. Activities like resistance training, bodyweight exercises, and even gardening can improve mobility, balance, and coordination, reducing the likelihood of injuries.
Aids in Weight Management
Metabolism slows as we age, making weight management more challenging. Regular exercise helps burn calories, maintain a healthy weight, and prevent obesity-related conditions like diabetes and hypertension. Even moderate physical activity, such as daily walks or light aerobic exercises, can make a significant difference in maintaining a healthy body composition.
Boosts Mental and Cognitive Health
Physical activity isn’t just good for the body, it’s also essential for brain health. Exercise reduces stress, anxiety, and depression by releasing endorphins, which promote feelings of well-being. Staying active improves cognitive function and memory, helping to lower the risk of dementia. Simple activities like dancing, tai chi, or even playing sports keeps the brain sharp and engaged.
Enhances Flexibility and Balance
Falls are a major concern for older adults, often leading to injuries and hospitalizations. Activities that focus on flexibility, balance, and coordination, such as yoga, Pilates, and tai chi, can help reduce the risk of falls. These exercises improve posture, strengthen core muscles, and enhance body awareness, making daily movements safer and more controlled.
Encourages Social Interaction
Exercise provides an excellent opportunity for older adults to socialize, which is crucial for mental and emotional well-being. Joining a fitness class, walking with friends, or participating in community sports fosters social connections and helps combat feelings of loneliness and isolation. Staying socially engaged has been linked to a longer, healthier life.
Promotes Better Sleep
Regular physical activity contributes to better sleep quality by regulating the body’s natural sleep-wake cycle. Exercise helps reduce stress and anxiety, making it easier to fall and stay asleep. Engaging in light activities like stretching or an evening walk can promote relaxation and lead to deeper, more restful sleep.
Staying physically active is one of the best ways for older adults to maintain their independence, health, and happiness. Exercise helps prevent chronic diseases, strengthens the body, and supports mental well-being. No matter the activity, staying active contributes to a longer, healthier, and more fulfilling life.
The Benefits of Walking for Older Adults
As we age, staying active becomes more important than ever for maintaining overall health and well-being. While high-intensity workouts may not always be feasible, walking is a simple, low-impact, and highly effective form of exercise that offers numerous benefits for older adults. Whether it’s a short stroll around the neighborhood or a brisk walk in the park, incorporating regular walking into a daily routine can have a profound impact on physical, mental, and emotional health.
1. Improves Cardiovascular Health
Walking is an excellent way to keep the heart healthy. It helps to improve circulation, lower blood pressure, and reduce the risk of heart disease and stroke. Regular walking can help manage cholesterol levels and enhance heart function, making it a great activity for older adults who want to maintain cardiovascular health.
2. Supports Joint and Bone Health
One of the biggest concerns for older adults is maintaining strong bones and preventing conditions like osteoporosis and arthritis. Walking is a weight-bearing exercise that helps strengthen bones and improves joint flexibility. Unlike high-impact activities, walking puts minimal stress on the joints, making it an ideal exercise for those with arthritis or mobility concerns.
3. Aids in Weight Management
As metabolism slows with age, managing weight can become more challenging. Walking burns calories and helps prevent weight gain. A moderate-paced walk for just 30 minutes a day can help maintain a healthy weight, reducing the risk of obesity-related conditions such as diabetes and hypertension.
4. Boosts Mental Health and Cognitive Function
Physical activity is closely linked to brain health, and walking is no exception. Regular walks help reduce stress, anxiety, and depression by releasing endorphins, the body’s natural mood-boosting hormones. Additionally, studies have shown that walking can enhance cognitive function and reduce the risk of dementia by improving blood flow to the brain and stimulating mental alertness.
5. Enhances Balance and Reduces Fall Risk
Falls are a significant concern for older adults, often leading to serious injuries and hospitalizations. Walking helps improve balance, coordination, and muscle strength, which are all critical for preventing falls. By strengthening the muscles in the legs and core, older adults can improve their stability and confidence while walking or moving around.
6. Promotes Social Interaction
Walking can also provide social benefits, especially when done in a group or with friends and family. Many communities offer walking groups for older adults, fostering a sense of companionship and motivation. Social activities like walking can help combat loneliness and improve overall emotional well-being.
7. Encourages Better Sleep
Regular physical activity, such as walking, has been linked to improved sleep quality. It helps regulate the body’s internal clock, reduce stress, and promote relaxation, making it easier to fall and stay asleep. A daily walk, especially in the morning or afternoon, can lead to a more restful night’s sleep.
Walking is one of the most accessible and effective ways for older adults to maintain their health and independence. Whether it’s for heart health, mental well-being, or simply enjoying the fresh air, walking offers countless benefits with minimal risk. By making walking a part of their daily routine, older adults can enjoy a healthier, more active, and fulfilling lifestyle.
Love Your Heart: The Connection Between Heart Health, Cancer, and Nutrition
February is a month of love, but it’s also a time to raise awareness about critical health issues affecting women, especially African American women and older adults. With Valentine’s Day symbolizing love and connection and World Pulses Day (February 10) promoting heart-healthy nutrition, it’s the perfect time to discuss how we can show love to our hearts and bodies.
The Link Between Heart Health and Cancer
Heart disease and cancer are the two leading causes of death among women in the United States, particularly for older adults. While they may seem like separate health concerns, they are closely connected. Cancer treatments—such as chemotherapy, radiation, and hormone therapy—can increase the risk of heart disease, especially in aging adults whose cardiovascular systems may already be weakened. Additionally, both heart disease and cancer share common risk factors, including poor diet, lack of physical activity, and chronic stress.
African American women, in particular, face a higher risk for both conditions. They are more likely to develop heart disease earlier in life and experience more aggressive forms of breast cancer. Social determinants of health—such as limited access to nutritious foods, healthcare disparities, and high levels of stress—play a significant role in these health inequities.
Why Heart Health Matters for Women, Especially Older Adults
Women often experience different symptoms of heart disease than men, making it harder to recognize the warning signs. Instead of the classic chest pain, women may feel shortness of breath, nausea, dizziness, or jaw pain. Unfortunately, heart disease is sometimes overlooked in women, leading to delayed treatment and worse outcomes.
For older women, the risk increases with age due to factors such as:
- Arterial Stiffening – Blood vessels lose elasticity, making it harder for the heart to pump efficiently.
- Menopause-Related Changes – Declining estrogen levels can lead to higher cholesterol and increased cardiovascular risk.
- Weakened Heart Muscle – Aging can lead to heart failure, where the heart struggles to pump blood effectively.
- Multiple Chronic Conditions – Many older adults manage conditions like diabetes, high blood pressure, and arthritis, which can compound heart health risks.
For older African American women, the risks are even more pronounced. According to the American Heart Association, nearly 50% of Black women over the age of 20 have some form of heart disease, with numbers increasing significantly among seniors. High blood pressure, obesity, and diabetes remain leading causes, yet many of these conditions can be managed through lifestyle changes.
To learn more about the risk and signs of heart disease and to increase awareness, visit www.goredforwomen.org
World Pulses Day: A Celebration of Heart-Healthy Foods
One simple yet powerful way to support heart health is through nutrition. That’s where World Pulses Day, February 10 comes in. Pulses—such as beans, lentils, chickpeas, and peas—are packed with fiber, plant-based protein, and essential nutrients that support heart health.
For older adults, pulses are particularly beneficial because they:
- Help lower cholesterol naturally, reducing the risk of heart disease.
- Are high in soluble fiber, aiding in digestion and preventing constipation, a common issue in aging.
- Are gentle on blood sugar levels, making them great for those managing diabetes.
- Provide plant-based protein, which is essential for maintaining muscle strength and bone health.
For African American women, incorporating more pulses into traditional dishes can be a delicious and health-conscious choice. Try adding black-eyed peas to salads, making lentil-based soups, or substituting beans for meat in stews.
Show Your Heart Some Love This Valentine’s Day
This Valentine’s Day, go beyond chocolates and flowers—show love to your heart and encourage others to do the same. Here are a few heart-healthy ways for older adults to celebrate:
- Cook a Heart-Healthy Meal – Prepare a meal rich in pulses, vegetables, and healthy fats.
- Move Together – Engage in low-impact activities like walking, swimming, or chair yoga.
- Get Screened – Regular check-ups for blood pressure, cholesterol, and heart function are crucial as we age.
- Stay Socially Connected – Loneliness can contribute to heart disease; spend time with loved ones or join community groups.
- Spread Awareness – Share information about heart disease and cancer prevention with the women in your life.
A Lifetime of Love for Your Heart
Aging doesn’t mean giving up on good health. In fact, it’s never too late to make lifestyle changes that benefit your heart. By embracing heart-healthy habits, staying active, and making mindful food choices, older adults—especially African American women—can take control of their heart health and overall well-being.
This February, let’s celebrate love—not just for others, but for our hearts and our health.
Dining Programs Survey
Dining Programs Update & Free Resource
In 2024 we held three robust discussions on councils on aging dining program. These overviews brought together dozens of COAs with many questions, suggestions and desires to create or improve current options.
Moving forward, MCOA will host bimonthly virtual meetings that are topic specific.
- Beginning December 12, 2024, these will be held every other month on the second Thursday, 2-3pm. Mark your calendars for next month’s meeting and the 2025 dates: 2/13, 4/10, 6/12, 8/14 and 12/11. December’s meeting registration will be out soon!
- Complete the survey below and share which topics are most important to you.
- Through the meetings and surveys, we’ll compile resource listings for each topic (recipes, equipment procurement, reservation/payment systems, etc.)
- Have a resource item to share? Email it to tara@mcoaonline.org. Start today and email your favorite recipe, cookbook or recipe website!
As promised at MCOA’s dining program workshop, here is the kitchen measurements reference poster.
Dining Program Discussion Topics Survey
Now that we had three general discussion groups, let’s focus upcoming meetings by topic. These meetings will occur every other month, on the second Thursday, 2-3p, beginning 12/12/24.
Healthy Aging Updates – November 5, 2024
Important HIP News
Yes, it’s true. DTA announced it’s lowering the monthly HIP benefit for ALL SNAP households to $20 per month, starting December 1, 2024, so the program can run all year long. The program needs $25 million annually but was only funded at $15 million in the FY2025 budget. Learn how to maximize your SNAP benefits.
The Massachusetts Food System Collaborative’s Campaign for HIP Funding released a call to action asking advocates to call the Governor’s office and legislative leadership (Speaker of the House Ron Mariano, HWM Chair Aaron Michlewitz, Senate President Karen Spilka, and SWM Chair Michael Rodrigues), asking them to urgently dedicate $10 million in supplemental funding for HIP and to stop the cut. Email Rebecca Miller, Policy Director at the Massachusetts Food System Collaborative, at rebecca@mafoodsystem.org with any questions about this advocacy alert.
MCOA ActiveAgers runs all year long
Check out the (current) top ten statewide physical activity categories.
Even if you missed the September 15 deadline, you can still submit your data dating back to January 1. The more data we have, the more robust a picture we can share with the network. Even better, the second round of data covering September 1 – December 31 is eligible for prize drawings.
Review the MCOA ActiveAgers Toolkit or email tara@mcoaonline.org with questions.
Free Webinar Series
Prioritizing What Matters to Older Adults Living with Chronic Disease: This National Center for Equitable Care for Elders learning collaborative webinar series focuses on age-friendly approaches to encourage the development and maintenance of healthy lifestyle behaviors in older adults. Participants will discuss special considerations for chronic disease self-management in an aging population, including physiological changes and social risk factors. Upon application, you will receive the session 1 recording and slides– and join us live for sessions 2-4. Session Two: November 5; Session Three: November 19; Session Four: December 3, 2024. All sessions 2-3 p.m.
Older Adults Meal Funding is in Jeopardy (NANASP Updates)
- This is a crucial time for NANASP members to communicate with their Members of Congress, and share local data and stories from clients on the impact of funding challenges. Find your representatives here. In this current fiscal year, we have the first reduction in the Older Americans Act nutrition program in years with an $8 million overall cut. Neither the Senate nor the House proposal has restored this cut. This has to happen. Here’s what you can do:
- Your Voice Matters! Take our survey to share the impact of funding cuts on your program and clients. Your response is CRUCIAL for our advocacy efforts.
- Write to your Members of Congress to share with them how vital your program and services are for their older constituents. Make sure to share data and testimonies from your clients.
- NANASP and Meals on Wheels America, submitted a letter with 63 other national organizations to Congressional leadership advocating for $200 million in emergency (non-disaster) funding before the end of the year to address the growing waitlists for OAA senior nutrition programs. This funding would provide nearly 75 million additional meals and serve almost 650,000 more older adults. Congress is slated to return November 12th and has a lot on its plate. It has just one month to approve FY25 appropriations bills before the current Continuing Resolution expires on December 20th. The CR holds funding for all programs at FY24 levels and we are hoping for increased funding in the final FY25 bill.
- While we’re advocating for increased funding in FY25, there’s still money on the table your program may be eligible for. Pandemic-era State and Local Fiscal Recovery Funds (SLFRF) under the American Rescue Plan Act (ARPA) will disappear on December 31 if not used! This was allocated to state, local, Tribal, and territorial governments to use in providing assistance to nonprofits and others. What you can do: Use the National Council of Nonprofits’ guide to secure remaining funds before the December 31 deadline! This is separate from OAA-specific ARPA funds disbursed by State Units on Aging, which we will have an update on in our next bulletin.
Announcements and updates on physical activity, food insecurity, falls prevention and more
ActiveAgers data is due in only a few weeks (September 15)! Remember to submit your data covering Jan 1 – Aug 30 to be eligible for individual and COA prizes. See p. 4 for details. Email them (and any questions) to tara@mcoaonline.org Kudos to those who already submitted reports!
Feeding America Research Finds nearly 12 million adults 50+ experienced food insecurity in 2022. New research from Feeding America “estimates 1 in 11 [60y+] faced hunger in the United States in 2022.” These numbers are up from the previous year, and food insecurity can greatly impact the way we age. Nationwide, this percentage is 8.7% and in Massachusetts it’s 7.1%.
Malnutrition Awareness Week is September 16-20 – Use the special code MAW-MCOA to access complimentary webinars. Additional resources on ASPEN’s Spread the Word page to help you plan and promote Malnutrition Awareness Week include:
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- A tip sheet and ambassador success stories for organizing MAW activities
- A media toolkit with tips for contacting local newspapers and TV and radio stations, a press release template, and prepared public service announcements (PSAs)
- Malnutrition Awareness Week stickers (PDF) in English, Spanish, and Portuguese. And if you’re in the U.S. or Canada, you can order pre-printed stickers by filling out this form.
How HIP Works: We are deep in produce harvest and farmers’ market season. Remember, if one has SNAP benefits, they automatically receive HIP benefits which boost purchases on fruits, vegetable, etc. Check out the video for a refresher on the program.
Falls Prevention Week is September 23-27 – In addition to NCOA’s toolkit, remember to access the free Stepping Up Your Nutrition workshop leader training.
An eLearning Library from the National Center for Equitable Care for Elders – includes modules such as:
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- Oral Health & Social Determinants of Health (SDOH): Considerations for Older Adults
- Emergency Preparedness for Older Adults: Considerations for Health Centers
- Promoting Physical Activity in Older Adults
- Social Determinants of Health (SDOH) and Aging in Place
- The Value of Community-Based Palliative Care Programs
Four Quick Healthy Aging Updates
How do you participate in ActiveAgers?
We’re receiving this question often and thrilled to see the interest! If you’re running any physical activity programs through your center, you’re essentially participating. To make it official, submit a summary of your classes with participation numbers (not names). All you need to do is export a report of your physical activity program from the software you’re using (My Senior Center, ServTracker, etc.)
We are collecting your data in two phases so we can hold two raffle drawings this year. Submit your first report by September 15. This report covers January 1 – August 30. See p.4 in the toolkit for more information. Winners will be drawn mid-September.
Remember to share your fitness stories online and use #ActiveAgers so we can easily find everyone across the state!
Contact Tara@mcoaonline.com 413-923-2160 with questions.
Action Alert for OAA Reauthorization Act of 2024!
We have the first reduction in the Older Americans Act nutrition program in years with an $8 million overall cut. Neither the Senate nor the House proposal has restored this cut. Convey your personalized message that cuts hurt! As there is no House bill, ask them to co-sponsor or publicly support S4776.
- Use your local media to communicate these messages. Prepare letters to the editor. Issue press releases especially on the impact of cuts and don’t forget social media!
- Hold an event. Invite your Congressional members to your organization.
- Have your older adults sign a paper plate with messages about how these cuts hurt.
Become a SNAP Community Partner!
If your COA provides SNAP outreach or assistance, you can become a community partner and receive reimbursement for your efforts. If aren’t doing so but are interested, this message is also for you! Monthly SNAP Community Partner webinars are offered through UMass Medical. Contact and answer all your questions. Contact Jayna Mistry at snap@umassmed.edu, 508-856-3139
SNAP Restaurant Meals Program Pilot
There are now fourteen restaurants and food truck statewide accepting SNAP benefits as payment. Six more are becoming certified. Search here to find an establishment near you.
ActiveAgers launching in April!
It’s that time of year where we usually launch the Walk Massachusetts Challenge. While we always support walking, we’re expanding the annual physical activity program celebrating your efforts at the local level. May we introduce, MCOA’s ActiveAgers program!
MCOA ActiveAgers is a statewide umbrella under which councils on aging (COAs) can execute their own fitness-related challenge. Each COA may create or identify an existing fitness program encouraging regular activity. Programs must run for a minimum of one day for four consecutive weeks in calendar year 2024.
The MCOA Active Agers program:
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- is inclusive to all, flexible on ability levels and adaptable to existing local resources
- focuses on recognition more than competition
- provides a simple toolkit containing templates, tools, suggestions and more for COAs short on time, resources or both
- incentivizes participation via raffle-based prizes to individuals and councils on aging
- incorporates monthly kick-off, wrap-up or celebration events throughout the state supported by MCOA staff
- establishes a statewide day of celebration in September
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includes a robust social media campaign with a dedicated hashtag and publishing calendar, initiated by MCOA, and amplified by local programs.
While we’re officially launching this in April, eligible programs run since January 1 (and their participants) are eligible for prizes. Gather up your data and stay tuned for submission instructions and more information.
We look forward to celebrating all the ActiveAgers this year!
For questions, contact Tara Hammes at tara@mcoaonline.com.
Every Month is Nutrition Month
As we wind down National Nutrition Month (NNM®), let’s remember good nutrition is important at every life stage. Being well nourished is key to healthy aging. After all, who doesn’t want to avoid chronic diseases, falls, hospitalizations and more?
Here you will find resources for personal and professional use, for sharing, for learning and for enjoying. Begin with the NNM® Eating Right Tips for Older Adults.
Make every month nutrition month by using our Nutrition News You Can Use resources. Here you’ll find monthly text, recipes and photos highlighting a specific nutrient, condition or observance. Use the information as is to educate, or as inspiration for related programming. Check out what’s on deck and reach out with questions!
April – Arab American Heritage Month
During the month of April, the Arab American Foundation celebrates the culture and achievements of Arab Americans across the nation. Read/Download
May – Celiac Disease Awareness Month
Since May is Celiac Disease Awareness Month it’s a great time to tackle misinformation that surrounds the gluten-free diet and celiac disease. Read/Download
June – Beet Season
Summer is officially here and so are beets. Read/Download
