Benefits of Physical Activity in Older Adults

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Benefits of physical activity in older adults.

Longevity

The association between physical activity and mortality and morbidity is well established. A 2023 meta-analysis of large prospective studies that examined dose–response found that physical activity levels equivalent to the recommended 150 minutes per week of moderate physical activity reduced all-cause mortality by 31% compared with no physical activity.12 The authors used metabolic equivalent of task (MET), the ratio of work metabolic rate to resting metabolic rate. One MET is equivalent to the energy cost of sitting quietly. A 2019 systematic review and meta-analysis found that, among middle-aged and older adults (aged ≥ 40 yr), higher levels of total physical activity were associated with reduced risk of death in a dose–response relation, such that the most, second-most, and third-most active quartiles were associated with 0.47, 0.35, and 0.28 hazard ratios, respectively, compared with the least active quartile.13 According to a large 2019 observational study, resistance exercise is also associated with reduced mortality independent of aerobic exercise.14 Two 2022 meta-analyses found, respectively, that 60 minutes of resistance exercise per week is associated with a risk reduction of 27% in all-cause mortality15 and that muscle-strengthening activities for 30–60 minutes per week is associated with a 10%–20% reduction.16

Cardiorespiratory fitness and peak exercise capacity are associated with mortality. Peak exercise capacity is a better indicator of risk of death than established cardiovascular risk factors such as smoking, hypertension, and diabetes mellitus.17 A study examining cardiorespiratory fitness in older adults found dose-dependent reductions in mortality across all age groups (including participants aged 60–69, 70–79, and 80–95 yr).18 Substantial improvements (approximately 16%) in VO2max (an individual’s maximum rate of oxygen consumption, a strong indicator of mortality19) in older adults can occur with only 90 minutes of submaximal exercise per week over 16–20 weeks.20

Strength is also associated with reductions in all-cause mortality in older adults. A 2022 systematic review and meta-analysis found a linear inverse relation between handgrip strength and all-cause mortality up to sex-dependent thresholds (42 kg for men, 25 kg for women) in older adults.21 In their 2018 systematic review and meta-analysis, the authors found both handgrip and knee extension strength to be predictors of all-cause mortality in adults, with most of the studies examining adults older than 65 years.22 – Move more, age well: prescribing physical activity for older adults CMAJ January 27, 2025 197 (3) E59-E67; DOI: https://doi.org/10.1503/cmaj.231336

The Best Resistance Training Program

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A key takeaway from the updated guidelines is that the biggest benefits often come from a simple starting point. Transitioning from no resistance training to any regular activity can lead to meaningful improvements. While factors such as load, volume, and frequency can be adjusted, experts say the main priority for most adults should be building a routine they can follow consistently.

Another important shift in the recommendations is the recognition that effective resistance training does not require access to a gym. Exercises using elastic bands, bodyweight movements, or simple at home routines can still produce measurable gains in strength, muscle size, and daily function. McMaster University. “The best strength training plan might be simpler than you think.” ScienceDaily https://www.sciencedaily.com/releases/2026/03/260319074552.htm

Source: https://acsm.org/resistance-training-guidelines-update-2026/

Resistance is not futile.

America’s Next Epidemic is Happening in Canada

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Sports betting is being marketed to young Americans as an investment. Social media has perpetuated the idea that betting on sports is a profitable venture, leading to the normalization of unsafe and risky behavior. The legalization of prediction markets like Kalshi and Polymarket have only reinforced that messaging. America’s next epidemic – https://www.bettoroff.org/about-6-1

Nearly one in four (23.5%) young adults, aged 18 to 29, who reported gambling online in the past year experienced high levels of gambling-related harms, including financial, emotional, psychological and relationship harms. Online Gambling Among Young Canadian Adults: A Call to Action – https://www.ccsa.ca/en

Yikes.

GLP-1s (it’s kind of a mess)

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“But the real question is what is the quality of the weight regain and what is the shift in people’s metabolism, and it seems to be very bad,” she said. “Ongoing studies that haven’t been published yet suggest that hypertension comes back. All the inflammatory markers come back, and lipids go up. And if you have diabetes, it gets worse. Overall, it’s kind of a mess…As these studies and others showed, most people regain the weight. Whether or not they regain all the weight depends in part on diabetes and insulin and many other factors, but people will likely regain most of their weight.”

“But the message isn’t that you regain the weight. The message is that you may be less healthy when you regain the weight. That’s why we need to couple the drugs with lifestyle interventions. And it’s why people who just want to lose 5 or 10 pounds really need to consider that lifestyle change, hard as it is, is the better way to do it.”

Anne Peters, MD, professor Keck School of Medicine of the University of Southern California

Less Weight Regain, More Health Loss after Stopping GLP-1s? – Medscape – March 05, 2026 – https://www.medscape.com/viewarticle/less-weight-regain-more-health-loss-after-stopping-glp-1s-2026a10006rv?

I never envisioned developing an obsession with pharmaceuticals. And after many years of endless blogging into the void I learned I could link to previous posts like this: https://lifeunderwriter.net/tag/glp-1-receptor-agonist/

The learning never stops.

The Nutritional Challenges of Advanced Age

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The study focused exclusively on adults 80 and older, a group with very different dietary requirements than younger adults. As people age, the body goes through significant physiological changes. Energy expenditure decreases, and losses in muscle mass, bone density, and appetite are common. Together, these changes increase the risk of malnutrition and frailty.

Most evidence for the health benefits of diets that exclude meat comes from studies of younger adults rather than frail older populations. Some research suggests older non-meat eaters face a higher risk of fractures due to lower calcium and protein intake.

In later life, nutritional priorities shift. Rather than focusing on preventing long-term diseases, the goal becomes maintaining muscle mass, preventing weight loss and ensuring every mouthful delivers plenty of nutrients. Study finds vegetarians over 80 less likely to reach 100 -The Conversation. https://www.sciencedaily.com/releases/2026/02/260225081214.htm “Study finds vegetarians over 80 less likely to reach 100.” ScienceDaily. (accessed February 27, 2026).

Story Source:

Materials provided by The Conversation. Original written by Chloe Casey, Lecturer in Nutrition and Behaviour, Bournemouth University. Note: Content may be edited for style and length.

How Not To Invest – A Lesson From The University of Chicago

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CRSP’s origins date back to the 1960s. Its initial goal was to build a database of historical stock prices. This is harder than it might seem. Before trading was computerized, stock prices were maintained on paper. And when stocks split or companies merged, that added to the complexity.

Despite this seemingly dull mandate, CRSP has played an important role in the development of modern finance over the years. Most notably, the efficient market hypothesis and the capital asset pricing model were both made possible by CRSP data. And today, many of the world’s largest index funds, including Vanguard’s Total Stock Market Fund, are built on CRSP indexes. Endowment Lessons https://humbledollar.com/2026/02/endowment-lessons/

This article by Adam M. Grossman uses the University of Chicago’s financial struggles as a cautionary tale for individual investors.

Key Lessons for Individual Investors

  • Spending: Avoid “Keeping Up with the Joneses”
    • The university invested heavily in new buildings and programs to maintain its “eminence” without securing corresponding revenue.
    • Takeaway: Financial success depends on income exceeding expenses. Operating costs of new assets (like large homes or complex projects) must be planned for in advance.
  • Saving: Beware of Recency Bias
    • During a 15-year market boom, the university ramped up debt rather than stockpiling resources.
    • Takeaway: Investors often falsely assume current trends will continue forever. Use periods of market strength to re-balance portfolios and manage risk rather than increasing lifestyle or debt commitments.
  • Investing: Complexity vs. Simplicity
    • Performance: UChicago’s endowment returned 6.7% annually over 10 years, trailing a simple Vanguard Balanced Index Fund (VBIAX), which returned 8.2%.
    • Liquidity: The university locked over 60% of its funds into illiquid assets like private equity and real estate, making it difficult to cover cash flow needs.
    • Takeaway: High-fee, complex, and illiquid investments often under-perform simple index funds. If elite institutions with dedicated investment offices “are having second thoughts” about private equity, the message for individual investors seems clear.

This summary was produced by Gemini AI and edited by yours truly.

Here’s a link to an article on the sale of CRSP. Morningstar Completes Acquisition of CRSP and Extends Relationship with Vanguard https://newsroom.morningstar.com/news/news-details/2026/Morningstar-Completes-Acquisition-of-CRSP-and-Extends-Relationship-with-Vanguard/default.aspx

High Altitude and Diabetes Risk (in mice)

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In findings published in Cell Metabolism, the team demonstrated that red blood cells can alter their metabolism when oxygen levels drop. This shift allows the cells to deliver oxygen to tissues more efficiently at high altitude. At the same time, it lowers circulating blood sugar, offering a potential explanation for reduced diabetes risk. Gladstone Institutes. “Scientists discover why high altitude protects against diabetes.” ScienceDaily https://www.sciencedaily.com/releases/2026/02/260221060952.htm (accessed February 21, 2026).

Journal Reference:

  1. Yolanda Martí-Mateos, Zohreh Safari, Shaun Bevers, Ayush D. Midha, Will R. Flanigan, Tej Joshi, Helen Huynh, Brandon R. Desousa, Skyler Y. Blume, Alan H. Baik, Stephen Rogers, Aaron V. Issaian, Allan Doctor, Angelo D’Alessandro, Isha H. Jain. Red blood cells serve as a primary glucose sink to improve glucose tolerance at altitude. Cell Metabolism, 2026; DOI: 10.1016/j.cmet.2026.01.019

Scary Charts 02.02.26

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The jobs market is starting to show hard-to-ignore cracks – https://www.axios.com/2026/02/05/jolts-data-december-jobs-market

US employers cut more jobs last month than in any period since 2009. More than 100,000 workers were fired at Amazon, UPS, and Dow, and hiring was the slowest for any January on record, according to outplacement firm Challenger, Gray & Christmas. The low-fire, low-hire dynamic that has kept the US labor market in an anxious balance appears to have tipped. US layoffs in January hit highest monthly record since 2009 – https://www.semafor.com/article/02/05/2026/us-layoffs-in-january-hit-highest-monthly-record-since-2009

Yikes.