Exercise and physical activity are good for just about everyone, including older adults. There are four main types and each type is different. Doing them all will give you more benefits.

• Endurance, or aerobic, activities increase your breathing and heart rate. Brisk walking or jogging, dancing, swimming, and biking are examples.
• Strength exercises make your muscles stronger. Lifting weights or using a resistance band can build strength.
• Balance exercises help prevent falls
• Flexibility exercises stretch your muscles and can help your body stay limber

If you have not been active, you can start slowly and work up to your goal. How much exercise you need depends on your age and health. Check with your health care provider on what is right for you.

We’ve all heard that exercise is good for you. Did you know that it’s as true for older people as it is for any age group? You’re never too old to get moving, get stronger, and improve your health.

Fitting exercise and physical activity into your day can enhance your life in so many ways. Regular physical activity can improve your balance and boost or maintain your strength and fitness. It may also improve your mood and help you manage or lessen the impact of conditions like diabetes, heart disease, osteoporosis, and depression.

Despite these proven benefits, exercise and physical activity rates among older people are surprisingly low. Only about 30% of people ages 45 to 64 say they engage in regular leisure-time physical activity. This falls to 15% of those between the ages of 65 and 74 and 5% of people age 85 and older.

Experts recommend four types of exercise for older adults: endurance, balance, strength, and flexibility. Brisk walking, dancing, and other endurance exercises improve the health of your heart, lungs, and circulatory system. These exercises can make it easier for you to mow the lawn, climb stairs, and do other daily activities. Strength exercises include lifting weights or using resistance bands. They can increase muscle strength to help with activities such as carrying groceries or lifting grandchildren. Balance exercises can help prevent falls—a major health risk for older adults. Stretching, or flexibility exercises, can give you more freedom of movement for bending to tie your shoes or looking over your shoulder as you back out of the driveway.

“Even if you haven’t been active previously, it’s important to get started and stay active,” says Dr. Richard J. Hodes, director of NIH’s National Institute on Aging. “We know that people want to live independently for as long as they possibly can. By exercising regularly and including more physical activity in their daily routine, older people can preserve their physical function, which is key to doing the everyday things they want to do.”

Benefits of Exercise

Exercise and physical activity can help you:

• Maintain and improve your physical strength and fitness.
• Improve your ability to do everyday things.
• Improve your balance.
• Manage and improve diseases like diabetes, heart disease, and osteoporosis.
• Reduce feelings of depression and may improve mood and overall well-being.
• Improve your ability to shift quickly between tasks, plan an activity, and ignore irrelevant information.

Why is physical activity important?

Exercise and physical activity are good for just about everyone, including older adults. No matter your health and physical abilities, you can gain a lot by staying active. In fact, studies show that “taking it easy” is risky. Often, inactivity is more to blame than age when older people lose the ability to do things on their own. Lack of physical activity also can lead to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses.

Including all 4 types of exercise can benefit a wide range of areas of your life. Staying active can help you:

• Keep and improve your strength so you can stay independent
• Have more energy to do the things you want to do and reduce fatigue
• Improve your balance and lower risk of falls and injuries from falls
• Manage and prevent some diseases like arthritis, heart disease, stroke, type 2 diabetes, osteoporosis, and 8 types of cancer, including breast and colon cancer
• Sleep better at home
• Reduce levels of stress and anxiety
• Reach or maintain a healthy weight and reduce risk of excessive weight gain
• Control your blood pressure
• Possibly improve or maintain some aspects of cognitive function, such as your ability to shift quickly between tasks or plan an activity
• Perk up your mood and reduce feelings of depression

Emotional benefits of exercise

Research has shown that exercise is not only good for your physical health, it also supports emotional and mental health. You can exercise with a friend and get the added benefit of emotional support. So, next time you’re feeling down, anxious, or stressed, try to get up and start moving!

Physical activity can help:

• Reduce feelings of depression and stress, while improving your mood and overall emotional well-being
• Increase your energy level
• Improve sleep
• Empower you to feel more in control

In addition, exercise and physical activity may possibly improve or maintain some aspects of cognitive function, such as your ability to shift quickly between tasks, plan an activity, and ignore irrelevant information.

Here are some exercise ideas to help you lift your mood:

• Walking, bicycling, or dancing. Endurance activities increase your breathing, get your heart pumping, and boost chemicals in your body that may improve mood.
• Yoga. This mind and body practice typically combines physical postures, breathing exercises, and relaxation.
• Tai Chi. This "moving meditation" involves shifting the body slowly, gently, and precisely, while breathing deeply.
• Activities you enjoy. Whether it’s gardening, playing tennis, kicking around a soccer ball with your grandchildren, or something else, choose an activity you want to do, not one you have to do.

Physical Activity is Essential to Healthy Aging

As an older adult, regular physical activity is one of the most important things you can do for your health. It can prevent or delay many of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others.

Keep in mind, some physical activity is better than none at all. Your health benefits will also increase with the more physical activity that you do.

Adults aged 65 and older need:

• 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 they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
• At least 2 days a week of activities that strengthen muscles.
• Activities to improve balance such as standing on one foot about 3 days a week.

If chronic conditions affect your ability to meet these recommendations, be as physically active as your abilities and conditions allow.

Move More and Sit Less

Older adults should move more and sit less throughout the day. Keep in mind, some physical activity is better than none. Older adults who sit less and do any amount of moderate-to-vigorous intensity physical activity gain some health benefits. Your health benefits will also increase with the more physical activity that you do.

Older adults should follow the exercises as specified in the following options. 

Multicomponent Physical Activity

• Multicomponent physical activity includes more than one type of physical activity, such as aerobic activity, muscle strengthening, and balance training. Multicomponent physical activity can be done at home or in a community setting as part of a structured program. Activities may include gait, coordination, and physical function training. Recreational activities such as dancing, yoga, tai chi, gardening, or sports can also be considered multicomponent because they often incorporate multiple types of physical activity.
• Older adults should include stretching and balance activities as part of their weekly physical activity. Doing multicomponent physical activities can help reduce the risk of injury from falls and improve physical function.

Aerobic Activity – What Counts?

Aerobic physical activity or “cardio” gets you breathing harder and your heart beating faster. From pushing a lawn mower, to taking a dance class, to walking or biking to the store – these types of activities and more count. As long as you’re doing aerobic physical activities at a moderate- or vigorous-intensity, they count towards meeting the aerobic guideline. Even something as simple as walking is a great way to get the aerobic activity you need, as long as it’s at a moderately intense pace.

Intensity is how hard your body is working during physical activity. Try a few of these aerobic activities:

• Walking or hiking
• Some forms of yoga
• Some yard work, such as raking and pushing a lawn mower
• Bicycle riding (stationary or outdoors)
• Water aerobics

How do you know if you’re doing moderate or vigorous aerobic activity?

On a 10-point scale, where sitting is 0 and working as hard as you can is 10, moderate-intensity aerobic activity is a 5 or 6. It will make you breathe harder and your heart beat faster. You’ll also notice that you’ll be able to talk, but not sing the words to your favorite song.

Vigorous-intensity activity is a 7 or 8 on this scale. Your heart rate will increase quite a bit, and you’ll be breathing hard. You won’t be able to say more than a few words without stopping to catch your breath.

You can do moderate- or vigorous-intensity aerobic activity, or a mix of the two each week. Intensity is how hard your body is working during aerobic activity. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity.

Everyone’s fitness level is different. This means that walking may feel like a moderate-intensity activity to you, but for others, it may feel vigorous. It all depends on you – the shape you’re in, what you feel comfortable doing, and your health condition. What’s important is that you do physical activities that are right for you and your abilities.

Muscle-strengthening Activities – What Counts?

Besides aerobic activity, you need to do things to make your muscles stronger at least 2 days a week. These types of activities will help keep you from losing muscle as you get older.

To gain health benefits, you need to do muscle-strengthening activities to the point where it’s hard for you to do another repetition without help. A repetition is one complete movement of an activity, like lifting a weight or doing one sit-up. Try to do 8-12 repetitions per activity, which counts as 1 set. Try to do at least 1 set of muscle-strengthening activities, but to gain even more benefits, do 2 or 3 sets.

There are many ways you can strengthen your muscles, whether it’s at home or the gym. The activities you choose should work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms). You may want to try:

• Lifting weights
• Working with resistance bands
• Doing exercises that use your body weight for resistance (push-ups, sit-ups)
• Heavy gardening (digging, shoveling)
• Some forms of yoga

Balance Activity — What Counts?

Balance activities help prevent falling. Walking backward, standing on one leg, or using a wobble board are examples of balance activities. Strengthening back, abdomen, and leg muscles also improves balance.

Most people tend to focus on one type of exercise or activity and think they’re doing enough. Research has shown that it’s important to get all four types of exercise: endurance, strength, balance, and flexibility. Each one has different benefits. Doing one kind also can improve your ability to do the others, and variety helps reduce boredom and risk of injury. No matter your age, you can find activities that meet your fitness level and needs!

Endurance Exercises for Older Adults

Endurance activities, often referred to as aerobic, increase your breathing and heart rates. These activities help keep you healthy, improve your fitness, and help you perform the tasks you need to do every day. Endurance exercises improve the health of your heart, lungs, and circulatory system. They also can delay or prevent many diseases that are common in older adults such as diabetes, colon and breast cancers, heart disease, and others. Physical activities that build endurance include:

• Brisk walking or jogging
• Yard work (mowing, raking)
• Dancing
• Swimming
• Biking
• Climbing stairs or hills
• Playing tennis or basketball

Increase your endurance or “staying power” to help keep up with your grandchildren during a trip to the park, dance to your favorite songs at a family wedding, and rake the yard and bag up leaves. Build up to at least 150 minutes of activity a week that makes you breathe hard. Try to be active throughout your day to reach this goal and avoid sitting for long periods of time.

Safety Tips

• Do a little light activity, such as easy walking, before and after your endurance activities to warm up and cool down.
• Listen to your body: endurance activities should not cause dizziness, chest pain or pressure, or a feeling like heartburn.
• Be sure to drink liquids when doing any activity that makes you sweat. If your doctor has told you to limit your fluids, be sure to check before increasing the amount of fluid you drink while exercising.
• If you are going to be exercising outdoors, be aware of your surroundings.
• Dress in layers so you can add or remove clothes as needed for hot and cold weather.
• To prevent injuries, use safety equipment, such as a helmet when bicycling.

Strength Exercises for Older Adults

Your muscular strength can make a big difference. Strong muscles help you stay independent and make everyday activities feel easier, like getting up from a chair, climbing stairs, and carrying groceries. Keeping your muscles strong can help with your balance and prevent falls and fall-related injuries. You are less likely to fall when your leg and hip muscles are strong. Some people call using weight to improve your muscle strength “strength training” or “resistance training.”

Some people choose to use weights to help improve their strength. If you do, start by using light weights at first, then gradually add more. Other people use resistance bands, stretchy elastic bands that come in varying strengths. If you are a beginner, try exercising without the band or use a light band until you are comfortable. Add a band or move on to a stronger band (or more weight) when you can do two sets of 10 to 15 repetitions easily. Try to do strength exercises for all of your major muscle groups at least 2 days per week, but don’t exercise the same muscle group on any 2 days in a row. Below are a few examples of strength exercises:

• Lifting weights
• Carrying groceries
• Gripping a tennis ball
• Overhead arm curl
• Arm curls
• Wall push-ups
• Lifting your body weight
• Using a resistance band

Safety Tips

• Don’t hold your breath during strength exercises and breathe regularly.
• Breathe out as you lift or push, and breathe in as you relax.
• Talk with your doctor if you are unsure about doing a particular exercise.

Balance Exercises for Older Adults

Balance exercises help prevent falls, a common problem in older adults that can have serious consequences. Many lower-body strength exercises also will improve your balance. Balance exercises include:

• Tai Chi, a "moving meditation" that involves shifting the body slowly, gently, and precisely, while breathing deeply.
• Standing on one foot.
• The heel-to-toe walk.
• The balance walk.
• Standing from a seated position.

Safety Tips

• Have a sturdy chair or a person nearby to hold on to if you feel unsteady.
• Talk with your doctor if you are unsure about a particular exercise.

Flexibility Exercises for Older Adults

Stretching can improve your flexibility. Moving more freely will make it easier for you to reach down to tie your shoes or look over your shoulder when you back your car out of the driveway. Flexibility exercises include:

• The back stretch exercise
• The inner thigh stretch
• The ankle stretch
• The back of leg stretch

Safety Tips

• Stretch when your muscles are warmed up.
• Stretch after endurance or strength exercises.
• Don’t stretch so far that it hurts.
• Always remember to breathe normally while holding a stretch.
• Talk with your doctor if you are unsure about a particular exercise.

Quick Tip: Test Your Exercise Intensity

When you’re being active, try talking: if you’re breathing hard but can still have a conversation easily, it’s moderate-intensity activity. If you can only say a few words before you have to take a breath, it’s vigorous-intensity activity.

Deciding to become physically active can be one of the best things you can do for your health. Exercise and physical activity are not only great for your mental and physical health, but they can help keep you independent as you age. Now, let’s talk about getting started.

How much activity do older adults need?

According to the Physical Activity Guidelines for Americans you should do at least 150 minutes (2 ½ hours) a week of moderate-intensity aerobic exercise, like brisk walking or fast dancing. Being active at least three days a week is best, but doing anything is better than doing nothing at all. You should also do muscle-strengthening activities, like lifting weights or doing sit-ups, at least 2 days a week. The Physical Activity Guidelines also recommend that as part of your weekly physical activity you combine multiple components of exercises. For example, try balance training as well as aerobic and muscle-strengthening activities. If you prefer vigorous-intensity aerobic activity (like running), aim for at least 75 minutes a week.

How older adults can get started with exercise

Exercise and physical activity are great for your mental and physical health and help keep you independent as you age. Here are a few things you may want to keep in mind when beginning to exercise.

Start slowly when beginning exercise

The key to being successful and safe when beginning a physical activity routine is to build slowly from your current fitness level. Over-exercising can cause injury, which may lead to quitting. A steady rate of progress is the best approach.

To play it safe and reduce your risk of injury:

• Begin your exercise program slowly with low-intensity exercises.
• Warm up before exercising and cool down afterward.
• Pay attention to your surroundings when exercising outdoors.
• Drink water before, during, and after your workout session, even if you don’t feel thirsty. Play catch, kickball, basketball, or soccer.
• Wear appropriate fitness clothes and shoes for your activity.
• If you have specific health conditions, discuss your exercise and physical activity plan with your health care provider.

Download and fill out the Find Your Starting Point Activity Log (PDF, 904K) to document your starting point. You’ll find space to track your normal activity levels for a few days — try and choose a few weekdays and one weekend day.

Don’t forget to test your current fitness level for all four types of exercise— endurance, balance, flexibility, and strength. You may be in shape for running, but if you’re not stretching, you’re not getting the maximum benefit from your exercise. Write down your results so you can track your progress as you continue to exercise.

Make notes about how these test exercises feel. If the exercises were hard, do what’s comfortable and slowly build up. If they were easy, you know your level of fitness is higher. You can be more ambitious and challenge yourself.

Once you start exercising, use the Monthly Progress Test (PDF, 675K) to check in and see how you are improving, and celebrate your successes!

How to set fitness goals

Many people find that having a firm goal in mind motivates them to move ahead on a project. Goals are most useful when they are specific, realistic, and important to you. Be sure to review your goals regularly as you make progress or your priorities change.

Write down your short-term fitness goals

Short-term goals will help you make physical activity a regular part of your daily life. For these goals, think about the things you’ll need to get or do in order to be physically active. For example, you may need to buy walking shoes or fill out an Activity Log so you can figure out how to fit physical activity into your busy day. Make sure your short-term goals will really help you be active. Here are a few examples of short-term goals:

• Today, I will decide to be more active.
• Tomorrow, I will find out about exercise classes in my area.
• By the end of this week, I will talk with my friend about exercising with me a couple of times a week.
• In the next two weeks, I will make sure I have the shoes and comfortable clothes I need to start walking for exercise.

Write down your long-term goals

After you write down your short-term goals, you can go on to identify your long-term goals. Focus on where you want to be in six months, a year, or two years from now. Long-term goals also should be realistic, personal, and important to you. Here are a few examples:

• By this time next year, I will swim one mile three times a week.
• Next summer, I will be able to play pitch and catch with my grandchildren.
• In six months, I will have my blood pressure under control by increasing my physical activity and following my doctor’s advice.

Write a plan to add exercise and physical activity to your life

Some people find that writing an exercise and physical activity plan helps them keep their promise to be active, while some people can plunge into a new project without planning ahead. If you choose to make a plan be sure the plan is realistic for you to do, especially as you gain experience in how to be active. You might even make a contract with a friend or family member to carry out your plan. Involving another person can help you keep your commitment.

Review and update your exercise plan regularly

Regularly review and update your plan and long-term goals so that you can build on your success. Adjust your plan as you progress or if your schedule changes. You may find that things like vacation or illness can interrupt your physical activity routine. Don’t get discouraged! You can start exercising again and be successful. You can use a Weekly Exercise and Physical Activity Plan (PDF, 345K) to write down your activities.

Choosing the right clothing and shoes for the exercise and physical activity you plan to do is important. Make sure your clothes and footwear are both comfortable and safe for you to be active. Try items on to make sure you have the proper fit. Keep these things in mind as you shop.

Finding the right fitness shoes

• Choose shoes that are made for the type of physical activity you want to do.
• Look for shoes with flat, non-skid soles, good heel support, enough room for your toes, and a cushioned arch that’s not too high or too thick.
• Make sure the shoes fit well and provide proper support for your feet.
• Check your shoes regularly and replace them when they’re worn out. You need new shoes when the tread is worn out; your feet feel tired after activity; or your shins, knees, or hips hurt after activity.

Choosing the right activewear

• Choose clothes that work with your activity. Loose shorts are perfect for basketball, but maybe not for yoga.
• Make sure your exercise clothes are comfortable and let you move easily.
• In cold weather, wear layers, such as a jacket or top over a t-shirt, so you can take off layers as you warm up.
• Wear clothes that let air circulate and moisture evaporate.

Adults 65 and older need a mix of aerobic, muscle-strengthening, and balance activities each week to keep their bodies strong. Regular physical activity can help you live independently, have a better quality of life, and prevent or manage chronic disease.

It’s never too late to start being physically active! Pick activities you enjoy and that match your abilities. This will help ensure that you stick with them.

Health Benefits

Physical activity provides immediate benefits, including better sleep and less anxiety. Long-term health benefits include reduced risk of serious illness such as heart disease type 2 diabetes, and depression.

Three key benefits for older adults are:

• Reduced risk of falling
• More years of independent living
• Improved brain health

Tips for Being Physically Active

• Try to do a variety of activities. This can make physical activity more enjoyable and reduce your risk of injury.
• Even if it’s hard to do some types of activities such as climbing stairs or walking, you can safely do other types of physical activity. Try airplane stretches and chair or desk exercises.
• Lots of activities count, even things like mowing the lawn or carrying groceries, and it all adds up. Find what works for you.
• If you take a break from your regular activity due to an illness or travel, start again at a lower level and slowly work back up to your usual level of activity.
• If it is too hot, cold, or wet to be outside, try walking in a mall or look for an online fitness program you can do at home.
• If losing weight is your goal, you may need to reduce the number of calories you eat and do more than the recommended amounts of physical activity.

Recommended Weekly Physical Activity

Every week, adults 65 and older need physical activities that include:

• At least 150 minutes (for example, 30 minutes a day, 5 days a week) of moderate-intensity aerobic activity such as brisk walking. Or you need 75 minutes a week of vigorous-intensity aerobic activity such as hiking, jogging, or running.
• At least 2 days of activities that strengthen muscles.
• Activities to improve balance such as standing on one foot.

What if You Have a Chronic Condition?

If you have a health condition such as arthritis, diabetes, or heart disease, it doesn’t mean you can’t be active. Regular physical activity can improve your quality of life and even reduce your risk of developing other conditions.

Ask your doctor if your health condition limits your ability to be active in any way. Then, work with your doctor to come up with a physical activity plan that matches your abilities.

If your condition stops you from meeting the minimum recommended activity levels, try to do as much as you can. What’s important is that you avoid being inactive.

What if You Have a Disability?

Regular physical activity provides people with disabilities  important health benefits, like a stronger heart, lungs, and muscles; improved brain health; and a better ability to do everyday tasks. Talk with your doctor before you begin a physical activity routine. A professional with experience in physical activity and disabilities can tell you more about the amounts and types of physical activity appropriate for you.

Other Reasons to Check With Your Doctor

Doing physical activity that requires moderate effort is safe for most people. But if you have been inactive, are not too fit, or are overweight, and want to do vigorous-intensity physical activity, such as jogging, it is safest to discuss this with your doctor.

4 Tips for Older Adults to Stay Motivated to Exercise

Physical activity is a great way for older adults to gain substantial health benefits and maintain independence. Try to make exercise a priority. Remember that being active is one of the most important things you can do each day to maintain and improve health. Try these tips to help you stay motivated to exercise.

1. Find Simple Ways to Make Exercise Fun and Enjoyable

Some people like to walk on a treadmill at the gym. Others find that kind of activity boring. The key to sticking with exercise is to make it interesting and enjoyable. Be creative. Do things you enjoy but pick up the pace. Do all four types of exercise—endurance, strength, balance, and flexibility. The variety helps keep things interesting! Try some new activities to keep your interest alive.

2. Find Ways to Fit Exercise into Your Day

You are more likely to exercise if it’s a convenient part of your day. Try exercising first thing in the morning. Combine physical activity with a task that’s already part of your day, such as walking the dog or doing household chores. If you don’t have 30 minutes to be active, look for three 10-minute periods. As you progress, add more 10-minute sessions until you hit your goal!

3. Make Exercise a Social Activity

Many people agree that an “exercise buddy” keeps them going.

• Take a walk during lunch with coworkers.
• Try a dance class—salsa, tango, square dancing—it’s up to you.
• Use family gatherings as a time to play team sports or do outdoor activities.

Note: Be safe during COVID-19. Some of these activities may not be possible under current restrictions or advisable under CDC guidelines. Reach out to your local senior center or gym to see if they offer online exercise classes or exercise videos.

4. Keep Track of Your Exercise Progress

The best way to stay motivated is to measure and celebrate your successes:

• Make an exercise and physical activity plan that works for you.
• Track your daily physical activity.
• Find new ways to increase your physical activity.
• Keep track of your monthly progress to see improvement.
• Update your exercise plan as you progress.

Tips For Coping with Breaks in Your Exercise Routine

It is normal to have life events and changes get in the way of staying active. However, there are ways to get yourself back on track. Remember, to get the most out of exercise and physical activity, they need to be a regular part of your life.

Trying to get more physically active? You don’t have to go it alone. How about working out with a little help from your friends?

When you work out with a partner, you’re likely to:

1. Feel more motivated. When you and your buddy encourage each other, you’ll work harder (and get better results!). And there’s nothing wrong with a little friendly competition.
2. Be more adventurous. It’s easier to try new things with a buddy. You may just find an activity you love, one that feels more like fun and less like a workout.
3. Be more consistent. When someone else is counting on you to show up, you won’t want to let them down.

To enjoy all those benefits, you’ll need the right workout buddy. Look for someone with the same goals, schedule, and commitment you have. Someone who makes you feel positive and inspires you to hit the trail or treadmill on a regular basis.

How do you find the right fit? Talk to friends, co-workers, neighbors, people at the gym. Or find a buddy closer to home: What about a hike with your dog, who thinks every walk is the best walk ever? Now quality time is also fitness time. Good move! You could also try a workout app to connect with friends and others that share your goals and can help keep you motivated.

Even if you like to work out alone, changing things up with a buddy every once in a while can help you work out harder and learn new things. You can always switch back to solo workouts any time.

Getting into a regular exercise routine is important, but things may happen in life that can disrupt your best intentions. Life events that can interrupt your exercise routine include illness, new caregiving responsibilities, the death of a loved one, traveling for business or vacation, visiting children and grandchildren, a new job, or moving to a new home.

These breaks can make it hard to stick with your regular activities, so here are a few ideas to help you stay active or start again if you’ve had to stop.

• Don’t be too hard on yourself. Recognize there will be times when you won’t want to exercise, won’t be able to, or it feels too hard. You are not alone; everyone has those feelings. Try to get back to your activities as soon as possible. The sooner you resume some sort of activity, the better you’ll feel, and the easier it will be to get back into your routine.
• Talk with your doctor about when you can resume your regular routine if you stopped exercising because of an illness, injury or new symptoms. He or she can help give you the boost you need to move past the hurdle.
• Think about the reasons you started being active and the goals you set for yourself. Remembering your motivations and how much you’ve already accomplished may help recharge your batteries and get you started again.
• Ask family and friends to help you get back on track. Sometimes, you may want an exercise buddy. At other times, all you may need is a word of support.
• Try something easier or an activity you haven’t done recently if you don’t like the activity you started. You might even want to try something you’ve never done before. Mastering something simple or new may give you the confdence you need to resume a regular exercise program.
• Start again at a comfortable level if you haven’t been active for several weeks. Then gradually build back up. With a little time, you’ll be back on track.
• Think creatively about other ways to be active if you can’t do your regular physical activities because of bad weather or a change in your routine. For example, if caring for a loved one is keeping you indoors, try an exercise video, jog in place, dance around your living room, or walk up and down the stairs a few extra times. Just keep moving!
• Be flexible. When your grandchildren come for a visit, reschedule your activity for during their nap time, or take them with you for a walk.
• Believe in yourself! Feel confdent that even if your activity is interrupted, you can start again and be successful. Don’t worry about the time you missed. What’s important is to focus on your fitness goals and start again at whatever level is possible for you.

Almost anyone, at any age, can do some type of physical activity. You can still exercise even if you have a health condition like heart disease, arthritis, chronic pain, high blood pressure, or diabetes. In fact, physical activity may help. For most older adults, physical activities like brisk walking, riding a bike, swimming, weightlifting, and gardening are safe, especially if you build up slowly. You may want to talk with your doctor about how your health condition might affect your ability to be active.

Staying Physically Active: Alzheimer's Disease and Related Dementias

Researchers are assessing the benefit of exercise to delay mild cognitive impairment (MCI) in older adults and to improve brain function in older adults who may be at risk for developing Alzheimer’s disease. Older adults with MCI may be able to safely do more vigorous forms of exercise, similar to older adults without MCI, provided there are no other underlying health concerns.

Being active and getting exercise may help people with Alzheimer’s or another dementia feel better and can help them maintain a healthy weight and have regular toilet and sleep habits. If you are a caregiver, you can exercise together to make it more fun.

Exercising with Arthritis

For people with arthritis, exercise can reduce joint pain and stiffness. It can also help with losing weight, which reduces stress on the joints.

Flexibility exercises such as upper- and lower-body stretching and tai chi can help keep joints moving, relieve stiffness, and give you more freedom of movement for everyday activities.

Strengthening exercises, such as overhead arm raises, will help you maintain or add to your muscle strength to support and protect your joints.

Endurance exercises make the heart and arteries healthier and may lessen swelling in some joints. Try activities that don’t require a lot of weight on your joints, such as swimming and biking.

If you have arthritis, you may need to avoid some types of activity when joints are swollen or inflamed. If you have pain in a specific joint area, for example, you may need to focus on another area for a day or two.

Physical Activity and COPD (Chronic Obstructive Pulmonary Disease)

If you have COPD, talk with your healthcare provider or a pulmonary therapist to learn what he or she recommends. You may be able to learn some exercises to help your arms and legs get stronger and/or breathing exercises that strengthen the muscles needed for breathing.

Pulmonary rehabilitation is a program that helps you learn to exercise and manage your disease with physical activity and counseling. It can help you stay active and carry out your day-to-day tasks.

Exercising with Type 2 Diabetes

For people with diabetes, exercise and physical activity can help manage the disease and help you stay healthy longer. Walking and other forms of daily exercise can help improve glucose levels in older people with diabetes. Set a goal to be more active most days of the week, and create a plan for being physically active that fits into your life and that you can follow. Your healthcare team can help.

A few easy steps to be more active:

• Stretch during TV commercial breaks.
• Walk around when you talk on the phone.
• Take more steps by parking farther away from stores, movie theaters, or your office.

Exercise and Heart Health

Your heart keeps your body running. As you grow older, some changes in the heart and blood vessels are normal, but others are caused by disease. Choices you might make every day, such as eating healthy, maintaining a healthy weight, and aiming to be more physically active, can contribute to heart health. Inactive people are nearly twice as likely to develop heart disease as those who are active. A lack of physical activity can worsen other heart disease risk factors as well, such as high blood cholesterol and triglyceride levels, high blood pressure, diabetes and prediabetes, being overweight and obesity. Being physically active is one of the most important things you can do to keep your heart healthy. Aim for at least 150 minutes of moderate-intensity aerobic activity a week.

Exercising with Osteoporosis

Weight-bearing exercises, which force you to work against gravity, such as walking, jogging, or dancing three to four times a week, are best for building muscle and strengthening bones. Try some strengthening and balance exercises, too, to help avoid falls, which could cause a broken bone. Doing these exercises is good for bone health for people with osteoporosis and those who want to prevent it.

Exercising with Chronic Pain

Most people living with chronic pain can exercise safely, and it can assist with pain management. In fact, being inactive can sometimes lead to a cycle of more pain and loss of function. Talk to your doctor about what exercises/activities might be right for you. Each type of exercise—endurance, strength, balance, and flexibility—has its own benefits, so a combination may be best.

Exercise can help you maintain a healthy body weight, which may relieve knee or hip pain. Putting on extra weight can slow healing and make some pain worse. Remember to listen to your body when exercising and participating in physical activities. Avoid over-exercising on “good days.” If you have pain, swelling, or inflammation in a specific joint area, you may need to focus on another area for a day or two. If something doesn’t feel right or hurts, seek medical advice right away.

Your physical flexibility doesn’t have to decline with age. Performing a regular stretching routine can restore muscle tone and help you move more freely. An added bonus: You’ll have fewer aches and pains and less chance of injury.

Below are some simple stretches recommended by The National Institute on Aging to help improve your flexibility. Be sure to get your doctor’s permission before doing any stretches, especially if you’ve had a hip replacement or another procedure that may limit your range of motion.

Don’t forget to warm up first by taking a walk or marching in place. Hold stretches for at least 10 to 30 seconds. Repeat three to five times, but stop if you feel any pain.

Wrist stretch

Seated or standing, place hands together as though you’re praying. Slowly lift your elbows so your lower arms are parallel to the floor, keeping your hands in position.

Hamstring stretch

Stand behind a chair that has an upright back. Fully extend your arms in front of you to grasp the chair back with both hands. Bend forward from your hips until your back is parallel with the floor. Keep your back flat, not rounded, during the movement. You’ll feel this in the back of your thighs.

Hip rotation

Lie on your back on the floor. Bend your knees and place your feet flat on the floor. Lower one knee to the side while keeping your pelvis and opposite leg stable. Hold the position, then return to the start position. Repeat with the other leg.

Exercise caution

Remember to consult your doctor for any conditions or limitations that might prevent you from performing these stretching exercises.

Yoga is a mind and body practice that typically combines physical postures, breathing exercises, and relaxation. Researchers are studying how yoga may help improve health and to learn more about its safe use in older adults.

Recent studies in people in their late 40’s have found that yoga is helpful in reducing chronic low-back pain and improving function. However, evidence is not yet available on its effectiveness and safety for older adults.

If you’re thinking about practicing yoga, keep the following in mind:

Put safety first. Yoga is generally safe in healthy people. However, if you have special health considerations such as a joint replacement, arthritis, balance problems, high blood pressure, glaucoma, or other health issues, talk with your health care provider before starting yoga. Start with an appropriate yoga class—such as one called Gentle Yoga or Seniors Yoga—in order to get individualized advice and learn correct form.

Look for a well-trained instructor who’s attentive to your needs. Ask about the teacher’s experience and training. Standards for teacher training and certification differ depending on the style of yoga. The International Association of Yoga Therapists has developed standards for yoga therapy requiring at least 800 hours of training.

Practice mindfully. Be sure to let your yoga teacher know about any medical issues you have and ask about the physical demands of yoga. Listen to your body. Yoga poses should be modified based on individual abilities. Be careful to avoid overstretching. Because older adults are at higher risk of developing strains and sprains when doing yoga, you may need to modify or avoid some poses to prevent injury.

If you’ve been exercising regularly, you’ll soon be able to tell when it’s time to move ahead in your activities.

How Can I Tell if I’m Getting More Fit?

If you’ve been exercising regularly, you’ll soon be able to tell when it’s time to move ahead in your activities. Signs that you’re making fitness progress are:

• You have more energy.
• Your overall mood and outlook on life have improved.
• It’s easier to do your usual daily activities.
• Climbing a couple of flights of stairs or lifting the same amount of weight is getting easier.
• It’s easier to get in and out of your car.
• You can get down on the floor and play a game with your grandchildren, and get back up again more easily when the game is over.
• You’re sleeping better at night.
• You have less pain when you move around.
• You notice improvement in the symptoms of an ongoing health condition.

Quick Tip

As you increase your activity, you’ll probably notice other signs that you’re becoming more fit, such as increased energy, greater ability to perform daily tasks, or even an improved outlook on life.

How Often Should I Check My Progress?

Do these simple monthly tests to see if you are continuing to progress and need to update your goals. Each month, you will likely see an improvement.

Endurance. Pick a fixed course and see how long it takes to walk that distance. As your endurance improves, it should take less time.
Upper-body Strength. Count the number of arm curls you can do safely in 2 minutes.
Lower-body Strength. Count the number of chair stands you can do safely in 2 minutes.
Balance. Time yourself as you stand on one foot, without support, for as long as possible. Stand near something sturdy to hold on to, in case you lose your balance. Repeat on the other foot.
Flexibility. For this test, sit toward the front of a sturdy chair, and stretch one leg straight out in front of you with your heel on the floor and your toes pointing up. Bend the other leg and place your foot flat on the floor. Slowly bend from your hips and reach as far as you can toward the toes of your outstretched foot. How far can you reach before you feel a stretch?

“I’ve been exercising for some time now. Why am I not seeing any more real improvement?”

If you’ve been active for a while, you may need to make your activities more challenging to see additional results.
It’s time to build up the benefits.

• Add new physical activities. Be creative! Try some new activities to keep your interest alive. Sign up for dance lessons. Go bowling with your friends once a week. Join a water aerobics class. Take a walk with co-workers during your lunch break.
• Review your goals. If you are able, do your activities longer, farther, or with more effort. If you walk 30 minutes every day, pick up the pace so you’re walking faster and farther in the same amount of time. If you usually swim half a mile, build up to three-quarters of a mile. Use a heavier weight when you do strength exercises.
• Do your activities more often. Spend time in your garden more often. Head over to the gym three times a week instead of two. Walk every day.

Build up safely! Get tips and information on how to stay safe while you exercise.

Staying active is key for good health. No matter your age or fitness level, getting more physical activity will help support your body and mind. That’s why experts recommend getting at least 150 minutes of moderate physical activity a week.

Staying safe while being active is equally important. You want to avoid getting hurt, which can throw you and your fitness goals off-track. NIH has a series of short articles and videos designed to help you stay safe while being active.

Has it been a long time since you’ve exercised? Or are you starting a new activity? Begin slowly with low-intensity exercises. Don’t overdo it. Remember to warm up before exercising and cool down afterwards.

If you’re starting a new strength training exercise, look for expert tips on proper form. Use smooth, steady movements to lift weights into position. Start out with light weights and avoid locking your arms or legs. And don’t exercise the same muscle group two days in a row.

Proper shoes and clothing are important for safety too. Look for shoes with non-skid soles and cushioned arch support. Replace your shoes when they’re worn out. The clothes you wear should be comfortable and right for the setting.

You’ve made a plan to be more active, and you’re ready to go outside and get started. But before you do, make sure that you can exercise safely in your neighborhood. Here are a few tips that can help you stay safe as you get moving.

Think Ahead About Safety.

• Carry your ID with emergency contact information and bring a small amount of cash and a cell phone with you, especially if walking alone. Stay alert by not talking on the phone as you walk and keeping the volume low on your headphones.
• Let others know where you’re going and when you plan to be back.
• Stick to well-lit places with other people around.
• Be seen to be safe. Wear light or brightly colored clothing during the day. Wear reflective material on your clothing and carry a flashlight at night. Put lights on the front and back of your bike.
• Wear sturdy, appropriate shoes for your activity that give you proper footing.

Walk Safely in Rural Areas.

• If possible, walk during daylight hours.
• Choose routes that are well-used, well-lit, and safe. Choose routes with places to sit in case you want to stop and rest.
• Stay alert at all times. If you’re listening to music as you walk, turn down the volume so you can still hear bike bells and warnings from other walkers and runners coming up behind you.
• Always walk facing oncoming traffic.
• Walk on a sidewalk or a path whenever possible. Watch out for uneven sidewalks, which are tripping hazards.
• Look for a smooth, stable surface alongside the road.

Walk Safely in Urban Areas.

• If the road has guardrails, see if there’s a smooth, flat surface behind the barrier where you can walk. If you need to walk on a paved shoulder, stay as far away from traffic as possible.
• Watch for bridges and narrow shoulders.
• Cross at crosswalks or intersections. Jaywalking increases your risk of a serious accident. Pay attention to the traffic signal. Cross only when you have the pedestrian crossing signal.
• Never assume a driver sees you crossing the street. Try to make eye contact with drivers as they approach. Before you start to cross a street, make sure you have plenty of time to get across. Rushing increases your risk of falling.
• Look across ALL lanes you must cross and make sure each lane is clear before proceeding. Look left, right, and left again before crossing. Just because one driver stops, don’t presume drivers in other lanes will stop for you.
• Check out city parks. Many parks have walking or jogging trails away from traffic.

Bicycle Safety for Older Adults

Riding a bicycle is not only a fun family activity, it’s also a great way to exercise. Some people even use their bicycle to commute to work, go to the grocery store, or visit friends and family. When you’re out and about on your bike, it’s important to know how to be safe.

Tips for Exercising in Hot Weather

Many people enjoy warm-weather outdoor activities like walking, gardening, or playing tennis. Make sure to play it safe in hot weather. Too much heat can be risky for older adults and people with health problems. Being hot for too long can cause hyperthermia—a heat-related illness that includes heat stroke and heat exhaustion.

If you want to be active when it’s hot outside:

• Check the weather forecast. If it’s very hot or humid, exercise inside with videos online, or walk in an air-conditioned building like a shopping mall.
• Drink plenty of liquids. Water and fruit juices are good options. Avoid caffeine and alcohol. If your doctor has told you to limit liquids, ask what to do when it is very hot outside.
• Wear light-colored, loose-fitting clothes in natural fabrics.
• Dress in layers so you can remove clothing as your body warms up from activity.
• Know the signs of heat-related illnesses and get medical help right away if you think someone has one.

Tips for Exercising in Cold Weather

You can exercise outdoors in the winter, but take a few extra steps to stay safe before braving the cold. Exposure to cold can cause health problems such as hypothermia, a dangerous drop in body temperature.

If you want to walk, ski, ice skate, shovel show, or do other outdoor activities when it's cold outside:

• Check the weather forecast. If it’s very windy or cold, exercise inside with videos online and go out another time.
• Watch out for snow and icy sidewalks.
• Warm up your muscles first. Try walking or light arm pumping before you go out.
• Pick the right clothes. Wear several layers of loose clothing. The layers will trap warm air between them. Avoid tight clothing, which can keep your blood from flowing freely and lead to loss of body heat.
• Wear a waterproof coat or jacket if it’s snowy or rainy. Wear a hat, scarf, and gloves.
• Learn the signs of hypothermia.

Getting enough physical activity is vital for your health at any age. Guidelines recommend that adults get at least 150 minutes (or two and a half hours) of moderate exercise each week. But does it matter what types of activities you do?

A team of researchers asked this question about older adults. They looked at data from more than 250,000 participants in a national survey. People answered questions about their participation in seven different recreational activities. These included running or jogging, swimming, racquet sports, golf, and walking. The survey also tracked cycling and other aerobic exercise. Participants were first surveyed in the 1990s. Their average age was 70 when they responded to the last survey.

The researchers examined the risk of death during the 12-year study. They compared how different levels and types of physical activity lowered that risk.

Older adults who got the recommended amount of activity had a 13% lower risk of death compared with those who were inactive. Playing racquet sports or running showed the greatest risk reductions. But all activities provided benefit.

“The most important thing an inactive older adult can do to improve their health is find an activity that they enjoy and can stick with,” says NIH researcher Dr. Eleanor Watts, who led the study.