Why Staying Active Matters as You Age
Staying independent is one of the most common concerns for aging adults. Most of us have aspirations of living full, active lives for as long as we’re able, but how long will that be?
While aging naturally brings physical and cognitive changes, research consistently shows that lifestyle factors — particularly physical activity and nutrition — play a key role in how well individuals maintain function over time.
In this article, we explore how ongoing research into exercise and nutrition, including emerging areas of study involving naturally occurring compounds, may help aging adults stay active and independent longer.
3 Ways Aging Adults Lose Their Independence
Before we discuss the research in greater detail, let’s first look at some factors that contribute to a loss of independence in older adults and how they can be prevented or delayed.
#1 Maintenance Medications
A healthy diet (with limited fats and sugars) can help keep otherwise healthy older people off medications that control conditions like diabetes and high cholesterol. Moderate exercise, even walks, can help deter these conditions from developing in the first place, provided it’s done regularly.
#2 Mobility Assistance Equipment
Canes, Walkers, Wheelchairs, mobility scooters: Any of these may be necessary for us at any stage of adulthood due to injuries or genetic conditions. Older adults who generally enjoy good mobility can prolong that freedom through regular exercise and a diet that keeps bones, joints and muscles strong.
#3 Specialized Care Facilities
Active older adults can often avoid or delay moving into an assisted living or skilled nursing facility. That means they can live with little or no assistance from others in walking, eating, bathing and performing other everyday tasks. In addition to its physical benefits, regular exercise promotes blood flow that helps the brain stay sharp, potentially delaying memory loss that may impede an older adult’s ability to live independently.
How Diet and Exercise Support Independence As You Age
Research consistently shows that physical activity and nutrition play a central role in maintaining independence as we age. Together, they help support:
- Muscle strength and mobility
- Balance and fall prevention
- Cognitive function and mental health
- Energy levels and daily functioning
Ongoing research is now exploring whether certain nutritional compounds can further enhance the benefits of exercise — particularly for older adults with mobility limitations or chronic conditions.
Emerging Research on Nutrition and Exercise in Aging
Researchers are continuing to explore how exercise supports muscle strength and mobility as we age — and whether certain nutritional compounds can help older adults get more benefit from the movement they’re able to do.
At the University of Florida, this work includes studies led by Dr. Robert Mankowski, whose research focuses on how physical activity and nutrition interact at a biological level in older adults.
The big idea? Exercise is still essential for aging well, but certain compounds may help enhance exercise-related benefits, particularly for individuals with mobility limitations or chronic conditions.
Resveratrol and Aging
One area of Mankowski’s research has examined resveratrol, a compound derived from red wine that’s been linked to longevity-related pathways in the body. In earlier studies, resveratrol was shown to activate genes associated with muscle growth and energy production: changes often seen with exercise.
However, Mankowski notes that “on its own, resveratrol hasn’t shown much promise in humans.” But when paired with movement? “In combination with exercise, our studies show it was more effective than just exercise alone,” Mankowski said.
And no — before anyone gets excited — drinking wine wasn’t part of the study. As Mankowski put it, “You would have to drink about 60 gallons of wine per day” to reach the dose used in research. (So, sadly, this is not a doctor-approved happy hour prescription.)
Epicatechin and NAD+ and Aging
Mankowski’s work also extends beyond wine-derived compounds. He’s proposed NIH-funded studies on epicatechin, a flavanol found in cocoa, which has already been shown to improve walking speed in people with peripheral artery disease. Because it appears effective on its own, the goal now is to see whether it can further optimize exercise training for older adults.
Similarly, his research has explored NAD+, a molecule involved in cellular energy production that naturally declines with age. Increasing NAD+ levels may help support aerobic activity, such as walking, particularly in older adults with conditions like hypertension.
Taken together, this research points to a consistent theme: while no supplement can replace physical activity, targeted nutritional support may help aging adults maximize the benefits of the movement they can do. Exercise remains the foundation, but science is beginning to explore ways to make it work harder for people as they age.
Interested in Learning More About the Field of Aging?
Understanding how nutrition, exercise and lifestyle choices influence independence in later life is an active area of research — one that continues to evolve as our population ages.
At the University of Florida, our entirely online graduate programs in aging explore these connections in greater depth, preparing you to better understand and support healthy aging across diverse populations.
If you’re interested in deepening your knowledge of aging to transition into or advance within a career in this growing field, explore our current program offerings or contact us to learn more.
