Physical activity and mental health in older adults

Physical activity can help manage mood disorders and improve mental well-being in older adults. Exercises appropriate for all ability levels are available.

The World Health Organization (WHO) estimates that by 2030, 1 in 6 people in the world will be at least 60 years of age or older. The WHO also notes that around 14% of adults ages 60 and older live with a mental health condition. Anxiety and depression are the most common conditions.

Research shows that regular physical activity, such as exercise, can improve both cognitive (thinking ability) and mental health. It can help the brain stay sharper longer and lower the risk of developing many chronic conditions.

Regular physical activity can be beneficial both physically and mentally.

The American Psychological Association (APA) notes that physical activity can lower levels of stress hormones like cortisol and epinephrine. Along with helping decrease the effects of chronic stress, regular physical activity can also help improve mental health. Many experts believe that regular exercise is an important part of treating mental health disorders like anxiety and depression.

Regular physical activity can also help build confidence by improving body image. A 2023 study from the United Kingdom involving almost 1,500 adults ages 60 years and over examined the effect of exercise on quality of life. In this study, quality of life was defined based on various criteria, such as living independently, experiencing pain, and self-care.

The research found that as little as 15 minutes of physical activity a day improved quality of life. Higher quality of life may also be associated with improved mood, raised self-esteem, and a reduction in adverse thoughts.

Older adults who exercise with others can also benefit from social connection, which can boost mental health.

The Centers for Disease Control and Prevention (CDC) recommends that adults ages 65 years and older get a combination of aerobic, muscle-strengthening, and balance activities.

The CDC advises that older adults try to get at least 150 minutes of moderate intensity activity each week, along with 2 days of muscle-strengthening and balance activities.

The “talk test” is a simple way to measure the intensity of an activity. Moderately intense activities generally allow a person to talk but not sing. Violently intense activities typically allow a person to say only a few words without pausing for breath.

A 2024 review of research suggests that walking may be the most effective type of physical activity for reducing depression symptoms. However, the research also noted that other forms of exercise can be beneficial.

Additional research shows that resistance training and exercising in a group can have mental health benefits. Resistance training can have various health benefits, while group exercise can help by offering social interaction, which can help reduce loneliness.

Mind-body exercises have dual benefits. They support physical health while also helping regulate the mind. Research from 2024 found that tai chi had some of the most positive benefits for reducing anxiety and depression.

Older adults can sometimes experience various barriers to incorporating physical activity into their lifestyles. Examples of these barriers include:

Medicare Advantage (Part C) plans often offer additional benefits, such as gym memberships, fitness programs, and a program called SilverSneakers that encourages physical activity in older adults.

Both Original Medicare (parts A and B) and Medicare Advantage plans offer coverage for mental health services, including:

Regular physical activity has various benefits, including improving mental health and cognitive (thinking ability) function.

The CDC recommends that adults ages 65 years and older get at least 150 minutes of moderate intensity activity each week, and 2 days of muscle-strengthening and balance activities.

Physical activity can help reduce symptoms of anxiety and depression. It can also encourage social interaction when done in a group setting.

Mind-body exercises like tai chi can be dually beneficial. They can support physical health and help regulate the mind.