HEALTHY AGING AND PHYSICAL ACTIVITY

Staying active is an important part of maintaining health and quality of life as you get older. Regular physical activity supports cardiovascular health, helps maintain muscle strength, improves mobility, and can make everyday activities easier.

Exercise does not have to mean joining a gym or following a demanding workout program. Walking, swimming, gardening, dancing, and other activities can all contribute to an active lifestyle.

If you have been inactive, start with manageable goals and build gradually. The best exercise routine is one that suits your health, abilities, and preferences—and that you can maintain over time.

A balanced exercise routine includes activities that support endurance, strength, and balance. Combining different types of movement can help you stay active and manage everyday tasks more comfortably.

1. Aerobic Exercise

Aerobic activity increases your heart rate and breathing. Examples include brisk walking, swimming, cycling, and dancing. Choose activities that match your fitness level and any physical limitations.

2. Muscle-Strengthening Exercise

Strength exercises help maintain the muscles used for everyday tasks, such as climbing stairs, carrying groceries, and getting up from a chair. Depending on your abilities, options may include resistance bands, light weights, or appropriate bodyweight exercises.

3. Balance and Flexibility Activities

Balance exercises can help older adults improve stability and reduce the risk of falls. Appropriately modified tai chi, supported balance exercises, and some yoga activities may be useful options. Stretching can also help maintain flexibility for everyday movement.

Choose exercises that fit your needs, and ask your healthcare professional for guidance if you have concerns about balance, pain, or mobility.

BUILD A HEALTHIER ROUTINE

For adults age 65 and older, general physical activity guidelines recommend aiming for:

• Aerobic activity: At least 150 minutes of moderate-intensity activity each week, or an equivalent combination of moderate and vigorous activity.
• Strength training: Muscle-strengthening activities on at least two days each week.
• Balance activities: Regular activities that help improve balance and stability.

These are general targets, not a requirement to begin at full intensity. If you are currently inactive, start with an amount you can manage and gradually increase your activity as your fitness and confidence improve.

Some activity is better than none. If a health condition, mobility limitation, or recent illness affects your ability to exercise, ask your healthcare professional about an appropriate plan.

You do not need to do every activity. Select a combination that fits your interests, abilities, and health goals.

A healthcare professional can help you identify suitable activities if you have a chronic medical condition, significant joint pain, mobility problems, a history of falls, or concerns about starting a new exercise routine.

If you have recently had surgery or experienced a serious illness, follow your clinician's instructions on when and how to resume physical activity. Some conditions may require adjustments to exercise intensity, duration, or type.

Pay attention to how you feel during activity. Chest discomfort, fainting, or unusual severe shortness of breath should not be ignored. Stop exercising and seek medical attention if these symptoms occur.

Your goal should be to find a level of activity that supports your health while accounting for your individual needs—not to push through symptoms or follow a generic plan regardless of your circumstances.