Working Together to Keep Nevada Seniors Healthy

By: Dr. Hilary Schroeder Southwest Medical, part of Optum

Dr. Schroeder attained her medical training at the American University of Antigua College of Medicine in St. Johns, Antigua, West Indies and completed her residency at the Institute for Family Health (IFH) Mid-Hudson in Kingston, New York. Since joining Southwest Medical in 2018, she has continued her leadership as Associate Medical Director of Growth for the Adult Medicine Department. Her hobbies are traveling, spending time with family and friends, supporting the Las Vegas Aces, and all things Las Vegas Raiders and LeBron James.

The Centers for Disease Control (CDC) reported a significant increase in the number of older adults in the United States, representing 16% of the population in 2019, or one in every seven Americans.[1] Nearly one in four older adults are members of a racial or minority group.[2] By 2040, the number of older adults is expected to reach 80.8 million. By 2060, it will reach 94.7 million, and older adults will make up nearly 25% of the U.S. population.[3]

In Nevada, our seniors aged 65 and over represent 16.5% of the population, according to the latest U.S. Census data.[4]

Aging brings a higher risk of chronic diseases, such as dementias, heart disease, type 2 diabetes, arthritis, and cancer, which are the nation’s leading drivers of illness, disability, deaths and health care costs. [5]

For older adults, regular physical activity is one of the most important things they can do for their health.[6] Physically active older adults are less likely to experience falls, and if they do fall, they are less likely to be seriously injured.[7] It can also help improve balance and strengthen their muscles so they can keep doing day-to-day activities without becoming dependent on others.[8]

According to the CDC, physical activity such as walking, bicycling, and swimming, decreases arthritis pain and improves function, mood, and quality of life.[9]

With many days of sunshine, Nevada is an ideal place to stay active. In the winter, many regions of the state provide opportunities for winter sports and can encourage our seniors to ski, particularly cross-country or other outdoor options like snowshoeing.

In the warmer months, we can encourage hiking, biking, running and walking as well as racquet sports, including pickleball, one of the most popular and fastest growing sports in the country.

It is important that we speak with our older patients and their loved ones about increased activity.

For adults 65 or older who are generally fit and have no limiting health conditions, here are the current physical activity recommendations:[10]

Patients should talk with their doctor before significantly increasing their activity level. They should ask about the amounts and types of activities that may be best for them. Remember, moderation is best when starting an exercise regimen. Start slowly and gradually increase how often, how vigorous and how long they exercise. Moving even a little improves their health.

Moderate-intensity aerobic activity (anything that gets your heart beating faster) at least 150 minutes per week.[11]
Muscle-strengthening activity (anything that makes your muscles work harder than usual) at least two or more days a week.[12]
- There are many ways to strengthen muscles, whether it’s at home or in the gym.[13] The activities your patients choose should work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders and arms).[14]
- Encourage your patients to try working with resistance bands, lifting weights, some forms of yoga, heavy gardening such as a digging or shoveling and doing exercises that use their body weight as resistance, such as push-ups or sit-ups. [15]
- Again, your patient’s choice in activity level should be based on their individual health status, including any physical limitations.
Balance activity helps prevent falling, which reduces the risk of injury.
- Walking backward, standing on one leg, or using a wobble board are all examples of balance activities. Strengthening your back, abdomen, and leg muscles also improves balance.^[16]
Multicomponent physical activity can include a combination of moderate or vigorous-intensity aerobic activity, muscle strengthening, and balance training.[17]
- Dancing, yoga, tai chi, gardening, or sports are all examples of multicomponent activities because they usually incorporate multiple types of physical activity.[18]