If you’ve read any of my previous blog posts you know that I’m a 66 years “young” Black heart attack survivor, disabled, and diabetic man on dialysis three days per week. But there is power in that identity. Do you know that I exercise and perform physical activity 5-6 days per week as well?
Aging is an inevitable part of life, but how we age can be influenced by our lifestyle choices. Exercise plays a crucial role in maintaining physical and mental well-being for seniors, whether they are able-bodied or living with a disability. Regular physical activity can improve mobility, enhance mental health, and reduce the risk of chronic illnesses. However, for Black American seniors—both disabled and able-bodied—exercise is especially vital due to racial disparities in kidney disease, diabetes, and cardiovascular disease.
These health disparities stem from a combination of genetic, environmental, socioeconomic, and systemic healthcare factors, making preventive strategies like regular physical activity essential for better health outcomes.
The Benefits of Exercise for Seniors
Regardless of physical ability, seniors who engage in regular movement experience numerous health benefits:
- Improved Mobility and Independence – Exercise strengthens muscles, improves joint flexibility, and enhances balance, reducing the risk of falls. For seniors with mobility limitations, adapted physical activities can prevent further decline in function.
- Chronic Disease Management – Regular physical activity can help control conditions such as diabetes, high blood pressure, and heart disease. Even for those who are already managing these conditions, movement can enhance overall health outcomes and reduce symptoms.
- Mental Health and Cognitive Function – Physical activity is linked to lower rates of depression and anxiety, which are common among seniors. Exercise also improves cognitive function and may reduce the risk of dementia.
- Enhanced Kidney Health – For Black American seniors, who are disproportionately affected by chronic kidney disease (CKD), regular movement can help maintain kidney function by improving blood circulation and reducing blood pressure.
- Diabetes Prevention and Management – Black Americans have nearly twice the rate of diabetes compared to white Americans. Exercise helps regulate blood sugar levels, improve insulin sensitivity, and prevent complications associated with diabetes.
- Cardiovascular Health – Heart disease remains the leading cause of death among Black Americans. Physical activity lowers cholesterol, controls hypertension, and strengthens the heart, helping to close the racial health disparity gap.
Exercise Options for All Abilities
Seniors should aim for at least 150 minutes of moderate exercise per week, but the key is to find safe and enjoyable activities based on individual ability levels: As
- Walking – A low-impact activity that improves cardiovascular health and strengthens muscles. As I’m unable to walk, I extensively use a recumbent bicycle where I use both my arms and legs.
- Chair Exercises – Great for those with mobility impairments, chair yoga or seated resistance training can improve flexibility and strength.
- Water Aerobics – Reduces joint strain while providing an effective full-body workout.
- Strength Training – Helps combat muscle loss and maintain bone density.
- Stretching and Flexibility Workouts – Essential for reducing stiffness and preventing injuries.
Addressing Barriers to Exercise
Despite the clear benefits, many Black American seniors—especially those with disabilities—face challenges in accessing exercise programs. Community organizations, churches, and senior centers should play a role in providing culturally inclusive and disability-friendly exercise opportunities. Additionally, healthcare providers must encourage physical activity as part of routine medical care.
Conclusion
Due to disproportionate rates of kidney disease, diabetes, and cardiovascular disease, regular exercise is not just beneficial but essential for Black American seniors. Whether through walking, strength training, or adapted exercises for those with disabilities, maintaining an active lifestyle is one of the most effective ways to combat these disparities and improve long-term health.
Key Takeaways
- Exercise is for everyone – Both disabled and able-bodied seniors benefit from regular movement, improving mobility, mental health, and chronic disease management.
- Black American seniors face higher risks – Due to racial disparities in kidney disease, diabetes, and cardiovascular conditions, exercise is even more crucial for this population.
- Adapted exercise options are available – Whether walking, chair exercises, or water aerobics, there are safe and effective ways for all seniors to stay active.
By prioritizing movement, Black seniors can take control of their health and improve their quality of life—regardless of ability or background.
Trusted Resources
Brooks Rehabilitation: Adaptive Sports & Recreation https://brooksadaptivesportsandrecreation.org/
Silver Sneakers: Available free for adults 65+ through select Medicare plans. https://tools.silversneakers.com/
Centers for Disease Control and Prevention (CDC). “Health Disparities in Chronic Kidney Disease.” www.cdc.gov
American Diabetes Association. “Diabetes and African Americans.” www.diabetes.org
American Heart Association. “Heart Disease and African Americans.” www.heart.org
National Institute on Aging. “Exercise and Physical Activity for Older Adults.” www.nia.nih.gov
