Activities of daily living (ADL) are defined as essential tasks a person would need to perform to maintain their own health and wellbeing. This encompasses both fundamental self-care tasks (like getting dressed, feeding oneself, bathing, using the restroom, and sitting, standing, and moving from one location to another) and more complex activities necessary for meeting one’s needs like taking medications on a schedule, cleaning the house, managing finances, preparing meals, shopping, staying connected with friends, and getting around town as needed. As we age, chronic disease and other factors can encroach on our ability to perform ADL, potentially leading to a loss of independence, potentially resulting in a need rely on caregivers or even move into an assisted living facility.
A meta-analysis of data from 83 studies that included more than 108,000 adults identified several physical risk factors for disability in the coming years. These include slower gait speed, weak grip, poor balance, and impaired performance on a sit-stand test. Taken as a whole, seniors who stay in good physical shape appear to be more likely to remain independent as they age. The authors of the meta-analysis add that low muscle mass more than triples the risk for a reduced ability to carry out ADL.
As with working age adults, the United States Department of Health and Human Services recommends seniors engage in 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity physical activity a week and to reduce sedentary time as much as possible. Because maintaining muscle mass and balance are each important for healthy ageing, older adults are also advised to strength train and perform balance exercises at least three times a week. Unfortunately, only 15% of adults older than age 65 in the United States presently meet these guidelines.
For seniors living an inactive lifestyle who would like to become more active to help maintain their independence, it’s best to talk to your doctor first to make a plan to work around any present health conditions that could be exacerbated by a sudden increase in physical activity. Once given the all clear, it may be best to start with lower intensity activities like walking or low-impact activities like swimming, water aerobics, tai-chi, or yoga. This can help the joints and muscles regain some lost function, increasing strength and balance, with a lower risk for injury or overtraining.
If musculoskeletal aches and pains are getting in the way, make an appointment with your doctor of chiropractic. He or she can not only provide in-office care to help reduce pain and improve range of motion, but they can also show you additional exercises or activities that may be a better fit for your unique case. In fact, while pain is the number one driver of young and middle-aged adults into chiropractic offices, older adults often make an appointment to address loss of function in relation to a musculoskeletal disorder!
