Physical Fitness Is Achievable at Any Age: A Conversation with Kathy Hill, NP

It may be tempting to slow down as you get older. But aging doesn’t mean you have to retire your running shoes, hang up your hat, or pack away your goggles. 

An avid runner in her free time, Kathy Hill, a Patina nurse practitioner who specializes in geriatrics, has completed an astonishing 15 marathons (and counting!). At Patina, Kathy leads care for her patients to ensure they are receiving the convenient, personalized experience they deserve. She enjoys spending time with her patients and getting to know their values, goals, and preferences for how they want to experience their healthcare and aging journey. 

While geriatric care is geared toward the unique needs of older adults vs. someone's health status, it’s important to remember that frailty is not an inevitable result of aging. Kathy supports patients of all abilities. Her passion for running has garnered a particular interest in aging athletes – that is, active adults who have valued sports and exercise throughout their lives. Whether you are seasoned pro or are simply looking to maintain an active lifestyle, Kathy shares some essential tips to help aging athletes stay healthy, active, and injury-free. 

Read on for a Q&A with Kathy.

Why is it important for adults to stay active as they age? 

Staying physically active as you age is not just a recommendation, it's a necessity for maintaining optimal health and well-being. Regular exercise reduces the risk for cancer and heart disease. It helps prevent muscle and bone loss that can happen at any age, and can improve coordination and balance. It can even help to boost your mood.

Plus, for many older adults who are often prone to loneliness and isolation, it’s an opportunity for social interaction. If we're not socially engaged and just stay home lounging around, we're not using our bodies as much. Likewise, there are health benefits for those who sit less and do any amount of physical activity. 

How much physical activity do older adults need?

Adults 65 and older need a mix of aerobic, muscle-strengthening, and balance activities each week to keep their bodies strong. The Centers for Disease Control & Prevention (CDC) recommends at least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking or 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running. Adults should also incorporate at least 2 days of muscle-strengthening activities plus activities that can improve balance, such as standing on one foot. 

If all of this feels like too much, you can always break up the workouts into smaller chunks of time – say three 10-minute walks instead of one 30-minute walk. Research shows that these “micro-workouts” are a great way for older adults to maintain or improve physical function. A little movement is always better than none!

Which sports or physical activities should older adults try? 

There are so many opportunities for older adults to get involved in a sport or activity – walking, running or jogging; hiking; aerobics or weight training; racquet sports like tennis and pickleball; cycling indoors or outdoors; swimming; golfing…the list is endless! 

And remember that movement doesn’t need to take place in a gym or on a bike. Don’t count out the physical benefits of non-athletic pursuits like backyard gardening, walking your dog, mowing the lawn, and even carrying groceries. Any physical activity is better than none. Pick activities you enjoy and that match your abilities to help ensure you stick with them over the long-term. 

Always be sure to check with your doctor or primary care provider for guidance on how to safely start or increase your exercise program.

Do you have any specific tips to help aging athletes get the most out of their workouts? 

The first step to aging well as an athlete is to accept that your body is going to slow down at some point. A little extra attention and care can go a long way toward preventing injuries, recovering from workouts, maintaining peak performance, and ensuring your overall well-being. Here are some tips from my own training as a runner that also apply to older adult athletes:

• Listen to the cues from your body. Some older adults are living with conditions that may cause chronic pain. The good news is that there are ways to control the pain – and assembling the right team can help keep you moving. New pain can be your body’s way of telling you that you’ve overdone it. If you experience any pain that is new to you, consider making changes to your workout schedule to allow your body time to recover. Don’t continue to work out when your body hurts!
  
  
• Get plenty of rest. Strength training is important – but don’t overdo it! Your aging body will need to take more time to recover than younger athletes. Take time for your muscles to recover after working out.
  
  
• Stay hydrated. As a general rule, you should take one-third of your body weight and drink that number of ounces in fluids. For example, if you weigh 150 pounds, aim to drink at least 50 ounces, or about 6 cups, of water each day. Drinking plenty of water supports healthy muscles, healthy skin, and healthy cells.
  
  
• Mix up your training plan. Set a goal but don’t be afraid to stray from it when your body has other ideas. Incorporate a routine that focuses on different levels of intensity, taking one week on and one week off. Balance intense muscle-building workouts with cardio and endurance exercises.
  
  
• Don’t forget to stretch! The best time to stretch is at the end of the activity while your muscles are still warm and loose. Stretching can help to prevent injury, maintain flexibility, and improve circulation and posture. 

What inspires YOU to keep running?

Amby Burfoot is hugely influential in the running world. He won the 1968 Boston Marathon, has been writing about running and fitness for years, is the former editor-in-chief of Runner’s World magazine, and is still running 15-20 miles a week at the age of 77. He publishes a great newsletter called “Run Long, Run Healthy” that is both informative and motivational, featuring his perspectives on running, fitness, health, and nutrition. I think adults of all ages will benefit from his experiences as an aging athlete. 

Kathy Hill, NP, is a Primary Care Practitioner (PCP) for Patina, which delivers primary care exclusively for adults 65+ enrolled in traditional Medicare or participating Medicare Advantage plans in the Philadelphia 5-county area as well as Charlotte and the 10 surrounding counties in North and South Carolina. She earned her MSN / NP, with a focus in geriatrics, from the University of Pennsylvania School of Nursing & The Wharton School and has been a practicing clinician for more than 25 years.