And here are the 5 easy ways to a longer, healthier, happier life
A Cambridge study involving nearly 1,500 adults has revealed a connection between reduced physical activity among adults over the age of sixty and a lower quality of life.
The study also found that an increase in sedentary behavior, such as watching TV or reading, was similarly linked to a decrease in quality of life.
These findings emphasize the importance of encouraging older adults to remain physically active.
Engaging in moderate-intensity physical activity, which elevates heart rate, is known to reduce the risk of various diseases, including heart disease, stroke, diabetes, and cancer. The CDC recommends that adults dedicate at least 150 minutes per week to moderate-intensity activity or 75 minutes to vigorous-intensity activity.
Additionally, older adults are advised to incorporate light activity or standing into their routine to break up extended periods of sedentary behavior, as this offers specific health benefits for older individuals.
A team of researchers from the University of Cambridge, leading the study, examined the activity levels of 1,433 participants aged 60 and above, utilizing accelerometers. These participants had been recruited for the EPIC-Norfolk study, which is part of the European Prospective Investigation into Cancer.
The researchers also evaluated the participants’ health-related quality of life, which encompasses aspects such as pain, self-care ability, anxiety/mood, and overall well-being. Participants provided responses to a questionnaire, and based on their answers, were assigned a score ranging from 0 (indicating the lowest quality of life) to 1 (indicating the highest). Lower quality of life scores have been associated with an increased risk of hospitalization, poor outcomes following hospitalization, and early mortality.
After an average follow-up period of just under six years, the participants’ behaviors and quality of life were reassessed.
The results of the study were published in Health and Quality of Life Outcomes.
On average, both men and women exhibited a reduction of approximately 24 minutes in moderate-to-vigorous physical activity per day, while their total sedentary time increased by approximately 33 minutes for men and 38 minutes for women.
The study found that individuals who engaged in more moderate-to-vigorous physical activity and spent less time sedentary during the initial assessment experienced higher quality of life later on. For every additional hour of physical activity per day, there was a corresponding increase of 0.02 in the quality of life score.
Conversely, a decrease of 0.03 in the quality of life score was observed for every minute less of moderate-to-vigorous physical activity per day, measured six years after the initial assessment. This implies that individuals who engaged in 15 minutes less physical activity per day would have experienced a decline of 0.45 in their quality of life score.
Moreover, an increase in sedentary behaviors was associated with a decrease in quality of life. For every additional minute of total sedentary time per day, there was a decline of 0.012 in the quality of life score, six years after the initial measurement. Consequently, individuals who spent an extra 15 minutes sitting down each day would have encountered a drop of 0.18 in their quality of life score.
In a clinical context, a 0.1-point improvement in quality-of-life scores has been linked to a 6.9% reduction in early mortality and a 4.2% decrease in the risk of hospitalization.
Dr. Dharani Yerrakalva from the Department of Public Health and Primary Care at the University of Cambridge emphasized the importance of staying physically active and minimizing sedentary behavior at all stages of life. This becomes particularly significant in later life, as it can lead to substantial improvements in quality of life, physical well-being, and mental health.
The researchers believe they have established a causal link between physical activity, sedentary behavior, and quality of life since they measured these factors at different time points. This means that remaining physically active can improve the quality of life.
Dr. Yerrakalva further explained that adopting healthier physical behaviors can have multiple benefits. For instance, increased physical activity can alleviate pain in common conditions like osteoarthritis, while improved muscle strength resulting from physical activity enables older adults to maintain their independence in self-care.
Additionally, being more active and reducing sedentary behavior can positively impact depression and anxiety, which in turn enhances the quality of life.
To keep physically active in older age, consider the following five activities:
- Engage in a brisk daily walk for approximately 20 minutes.
- Take up gardening as a physically active hobby.
- Enjoy a bicycle ride to get your body moving.
- Participate in dancing to combine physical activity with enjoyment.
- Play tennis as a sport that promotes physical activity.
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