Researchers found that a long-term, remote physical activity program can help older women stay active and reduce their sitting time. The Women’s Health Initiative Strong & Healthy (WHISH) trial involved nearly 50,000 women aged 66 to 99 and tested a “light touch” approach to encourage physical activity over nine years. Participants who engaged in the program reported increases in walking, aerobic exercise, and strength training, while also sitting less.

This finding is significant for anyone looking to age well. The study showed that women in the intervention group increased their average walking by 3.2%, aerobic exercise by 3.4%, and strength training sessions by 4.4% per week. They also reduced their sitting time by 1.5 hours weekly compared to those who did not participate in the program. For older adults, especially those aged 66 to 76, the benefits were even more pronounced, highlighting the importance of staying active to maintain health and vitality as one ages.

The WHISH trial provides early evidence that a structured, remotely delivered physical activity intervention can effectively counteract the natural decline in physical activity and the increase in sedentary behavior that often accompanies aging. While the results are promising, they are based on self-reported data from a large cohort over a median of 8.7 years, so further research is needed to confirm these findings and explore how to enhance these behavioral changes, particularly for those over 80.

For those interested in boosting their physical activity, consider incorporating more walking and strength training into your routine, even if it’s just a little at a time. Small changes can lead to significant improvements in your health and well-being.

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