Moving Enough To Make a Difference?

Most people believe that as long as they aren’t “couch potatoes,” they’re doing okay when it comes to physical activity. That a little walking here or some chores there are enough to keep us healthy as we age. But this is not true. In general people, especially older adults, are not moving enough to make a meaningful impact on their health.

In fact, there’s an entire spectrum of physical activity, and most aging adults fall far short of the recommendations needed to stay strong, independent, and thriving. Let’s take a closer look.
​Sedentary Behavior: At one end of the spectrum is Sedentary Behavior, defined as “any waking behavior characterized by energy expenditure of less than ≤1.5 METs (Metabolic Equivalent of Task) while in a sitting, reclining, or lying posture”. This is your typical screen time, sitting in a recliner, or lying in bed awake during the day.

The average older adult spends over 8.5 hours per day being sedentary. While some rest is necessary, prolonged inactivity can lead to muscle loss, stiffness, joint pain, and even depression. It also increases the risk for chronic diseases like diabetes, heart disease, and dementia.

Physically Inactive: The next category is Physically Inactive. This group isn’t necessarily lying around all day. They may be up and doing things, but they are not meeting the recommended physical activity guidelines.

You might be surprised to know that simple movement—like walking to the mailbox or light housework—doesn’t count toward these guidelines unless it’s done at a certain intensity and for a long enough duration. Being “busy” throughout the day doesn’t always mean being physically active.

Physically Active: To be considered Physically Active, you must meet the recommended guidelines:

• 150–300 minutes per week of moderate-intensity activity (like brisk walking, water aerobics, or dancing),
• OR 75–150 minutes per week of vigorous-intensity activity (like running, cycling, or swimming),
• AND at least 2 days per week of resistance training for major muscle groups.

This is the level of activity shown to reduce the risk of falls, prevent disease progression, improve brain health, and maintain independence. And yet…

Only 13% of older adults are meeting these guidelines. That number drops even further—to just 5–8%—for those in “poor” health. This is where my heart breaks a little because I know how hard aging can feel, especially when your body doesn’t move the way it used to. The aches. The fatigue. The fear of falling. It can feel overwhelming to even consider doing more. But I promise you, movement is medicine, and it is never too late to start.

Take a moment to think about where you fall on the spectrum. Are you mostly sedentary? Physically inactive? Or are you part of the 13% meeting the guidelines of being physically active?
If your intent is to age independently, but you’re not putting in the work, it may be harder to actually reach that goal. Unfortunately, I see it happen all too often.

If you’ve identified you have room for improvement based on these guidelines, you are not alone. If you’re unsure where to start, or if you're ready to move from inactive to active, we can help.

At HouseFit, we specialize in helping aging adults increase their activity levels, build strength, and gain confidence in their bodies again. Whether you’re a self-proclaimed “couch potato”, recovering from an injury, living with Parkinson’s, or just wanting to stay active and independent, we’re here for you. Schedule a Free Consultation to get started.

​Dr. Beth