November 2023

Done Right, Recreation May Extend Your Life

 

Free time doesn’t have to be downtime. In fact, enjoyable activities that keep you moving just might help you live a longer, healthier life.

What research says

A recent study reported that staying physically active may help older adults lower their risk of dying of health conditions like cardiovascular disease and cancer. That’s encouraging news, especially since heart disease and cancer are leading causes of death in people ages 65 and older.

Based on information from almost 273,000 adults ages 59 to 82, the study reported that meeting activity recommendations with any combination of the activities below was associated with a 13% lower risk for death versus people who didn’t do any of these activities:

• Aerobic exercise, including classes or using equipment

• Cycling, outdoors or on a stationary bike

• Golfing

• Jogging or running

• Swimming laps

• Tennis, squash, or racquetball

• Walking for exercise

Respondents who exceeded activity recommendations saw greater risk reduction. Those who were active at lower levels still decreased their risk for death by 5%.

Activity recommendations

So, what’s the goal? Based on the current Physical Activity Guidelines for Americans, adults doing moderate-intensity aerobic exercise should aim for 2.5 to 5 hours, spread throughout the week.

The possibilities are endless! Any cardio activity you like and will do on a regular basis can help improve or maintain your health, although those that activate many muscles while using hand-eye coordination or needing occasional high-intensity bursts may offer the most benefit. Options include:

• Salsa or ballroom dancing

• Hiking

• Jumping rope

• Playing catch or kickball with grandkids

• Sports like basketball and pickleball

• Water aerobics

Find your moves

It’s a good idea to talk with your healthcare provider, who can offer advice on increasing your activity level gradually and choosing activities that are right for you. They’ll consider your current fitness level, any health conditions you have, and other personal information.

To add activities—not expenses—explore community centers, parks, and other local venues. Some are bound to offer low- or no-cost classes, events, and access to courts or other facilities. You can also start your own group for walks or other adventures. Just ask some friends, neighbors, or family members to join you regularly!