Common Issues in Sedentary Older Adults

Do you know someone or are you someone starting to experience a decline in your ability to perform daily living tasks in later life? 

I work with clients of all ages from 18-90! In older adults (Age 65 and over) it becomes increasingly harder to live a strong, long, healthy and independent life once daily activities like getting out of a chair or walking with confidence become challenging.

The good news is it's NEVER too late to start to improve your quality of life as far as cardiovascular exercise and getting stronger is concerned. Your body will respond positively to the appropriate stimulus you give it, AT ANY AGE!

Below are some of the issues we start to see in people who have been sedentary for many years, then we see what happened to get to this place and how we can stop or reverse the decline.

1. Muscle Loss (Sarcopenia)

   • Muscle mass declines naturally with age (~3–8% per decade after age 30), but inactivity accelerates this loss.
   • Loss of muscle strength reduces the ability to perform functional daily tasks and increases fall risk.

2. Joint Stiffness and Reduced Mobility

   • Inactivity leads to reduced synovial fluid production, making joints stiff and less lubricated.
   • Range of motion decreases, making daily activities like walking well and with confidence harder.

3. Balance and Coordination Issues

   • Loss of proprioception in the muscles and weaker stabilising muscles increase the risk of falls.
   • Inner ear decline also affects balance.

4. Reduced Bone Density (Osteopenia/Osteoporosis)

   • Bones weaken with age, increasing the risk of fractures from minor falls.

5. Poor Cardiovascular Health

   • A sedentary lifestyle weakens the heart and reduces circulation, leading to fatigue and poor endurance for things like walking even short distances unassisted or with confidence.

6. Neuromuscular Decline

   • Slower reaction times and reduced  muscular motor unit recruitment make movement less coordinated.

7. Mental Health and Cognitive Decline

• Reduced activity is linked with cognitive decline and higher rates of depression and anxiety.

Why Have They Declined?

Disuse Atrophy (Wasting) – The term "Use it or lose it" applies to muscles, bones, and neural pathways.

Hormonal Changes – Reduced testosterone, growth hormone, and estrogen affect muscle and bone health.

Chronic Inflammation – Aging bodies are prone to increased inflammation, which contributes to muscle wasting and joint pain.

Sedentary Lifestyle – Prolonged sitting and lack of movement lead to deconditioning and muscle tightness.

Fear of Injury – Many older adults become less active due to fear of falling or previous injuries, which creates a downward spiral of inactivity.

How To Sop (or Reverse) The Decline?

🏋️‍♂️ 1. Strength Training (Primary Focus)

• Build muscle mass and strength to restore functional capacity and independence.
• 2–3 times per week (full body sessions) for women this may need more of a lower body focus
• Programming:
  • Focus on exercises like (squats, push ups, rows) adapted to their ability using a strength based rep range.
  • Start with bodyweight and resistance bands before adding dumbbells and barbells.
  • Prioritise eccentric and controlled movements to build strength and improve balance.

🦵 2. Mobility and Flexibility

• Improve range of motion and joint health.
• Daily (5–10 minutes).
• Programming:
  • Dynamic stretches before training (leg swings, arm circles).
  • Static stretches after training (hip flexors, hamstrings, chest).
  • Focus on ankle, hip, and spinal mobility for better gait and posture.

🧍 3. Balance and Stability

• Reduce fall risk and improve proprioception.
• 2–3 times per week.
• Programming:
  • Single-leg stands, heel-to-toe walking.
  • Stability ball exercises, weight shifting, and coordination drills.
  • Encourage functional movements like sit-to-stand and walking up and down stairs.

🫀 4. Cardiovascular Health

• Improve heart health and endurance.
• 3–5 times per week (20–30 minutes).
• Programming:
  • Low-impact options like walking, cycling, swimming.
  • Gradually increase intensity with interval walking (e.g., 30 sec fast, 1 min slow).
  • Monitor for signs of overexertion (breathlessness, dizziness).

🧠 5. Cognitive and Neuromuscular Training

• Improve brain-body connection and reaction time.
• Programming:
  • Dual-task exercises (e.g., stepping while counting backward).
  • Coordination drills (catching and throwing balls).
  • Reaction time games (quick step or light taps).

🍽️ 6. Nutrition and Recovery

• Support muscle repair and bone health.
• Recommendations:
  • Protein intake – 1.2–2.0g/kg of body weight daily.
  • Vitamin D and calcium – Bone health support.
  • Hydration – Older adults are more prone to dehydration. Men at least 2L per day, Women at least 1.6L per day.

Precautions

Start with low intensity and gradually progress.
Monitor for dizziness, joint pain, or unusual fatigue.
Encourage consistency over intensity, habit building is key.
Be mindful of pre-existing health conditions (arthritis, cardiovascular disease, etc.).

If you need some advice or support to help yourself or someone you love to work on improving how they are able to live their life, please just message me.

If you/they have a mindset of wanting to improve, it's certainly possible and I think the later years of anyone's life can be improved with more movement at the appropriate level for where they are x