Regular physical activity has various benefits for older adults. These include improved heart health, a reduced risk of chronic conditions, and a reduced risk of falls.

Keeping an active lifestyle can help you remain independent longer. It can also help your body stay strong, improve your balance, and increase your overall well-being.

Physical activity vs. exercise

  • Physical activity: Physical activity is any movement produced by your skeletal muscles that leads to energy expenditure.
  • Exercise:Exercise is a planned, structured, and repetitive physical activity with either an intermediate or final objective of improving or maintaining physical health.

According to the Centers for Disease Control and Prevention (CDC), one session of moderate to vigorous physical activity can yield immediate benefits for your health.

Physical benefits

Physical inactivity is one of the leading factors for many health issues, including:

  • overweight
  • obesity
  • non-communicable diseases, such as heart disease, stroke, and diabetes
  • chronic conditions

Keeping an active lifestyle and getting regular physical activity can have many benefits, including reducing your risk of conditions like heart disease, stroke, and diabetes.

The CDC also notes that regular physical activity can have the following benefits:

  • helps maintains a moderate weight
  • reduces the risk of certain cancers
  • strengthens bones and muscles
  • reduces your risk of falls
  • reduces pain and improves function
  • helps support independence

Mental benefits

Regular physical activity can also benefit mental health. One example is reducing the risk or delaying the onset of dementia.

The United Kingdom’s National Health Service (NHS) notes that regular physical activity can also:

  • boost self-esteem and confidence
  • reduce anxiety, stress, and mental fatigue
  • help calm your mind, especially when trying to manage anger, frustration, or sadness
  • reduce loneliness by offering new ways to get together with friends, family, or new people

Physical activity can also improve sleep quality and overall well-being.

For adults 65 years old and older, the CDC recommends the following guidelines for weekly physical activity:

  • at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity
  • at least 2 days of muscle-strengthening activities
  • activities to improve balance

You can split up your 150 minutes of weekly moderate-intensity activity into 30 minutes across 5 days per week or 22 minutes daily. It is also important for older adults to include muscle-strengthening and balance activities to help reduce the risk of falls and increase mobility.

Around 31% of people worldwide are not meeting the recommended levels of physical activity.

To add more physical activity into your life, you can start slow and gradually build up your activities. You can also try the following tips:

  • Try to do a range of activities: This can make physical activity more enjoyable and reduce your risk of injury.
  • Find activities to suit you: If certain activities, like climbing stairs, are too difficult, find other activities that are a bit easier.
  • Chores count: Remember that many chores count as physical activity, like mowing the lawn and carrying groceries. It all adds up, so it is important for you to find what works for you.
  • Adapt to the weather: If it is too hot, cold, or wet outside, try walking at a mall or finding an online fitness program you can do at home.
  • Work up gradually: If you have to take a break from your regular activities due to illness or travel, start up again slowly and gradually work back up to your usual level.

You need to speak with your healthcare professional before beginning a new fitness routine. This is especially true if you have a chronic condition or disability. They can give you advice and recommendations on how to add physical activity safely to your routine.

Did you know?

Many Medicare Advantage plans offer gym memberships and fitness programs as an additional benefit, which is often called the SilverSneakers program.

There are many ways you can add more physical activity to your routine.

Some examples of aerobic or cardio exercises include:

  • learning a dance
  • mowing the lawn or raking leaves
  • walking to the store
  • trying active forms of yoga
  • riding a bike either inside or outside
  • going for a hike
  • joining a water aerobics class

Moderate-intensity vs. vigorous-intensity exercise

  • Moderate intensity: makes you breathe harder and your heart beat faster — you can talk but not sing
  • Vigorous intensity: makes you breathe hard and greatly increases heart rate — you can’t say more than a few words without feeling out of breath

Muscle strengthening activities may include:

  • practicing yoga
  • digging in the garden
  • using resistance bands
  • lifting weights
  • performing exercises that use your body weight for resistance, such as pushups or situps

Regular physical activity has many benefits, including a reduced risk of falls, helping prevent conditions like heart disease and stroke, and increased independence. It can also benefit mental health by reducing anxiety and stress and increasing sleep quality.

The Centers for Disease Control and Prevention (CDC) recommends that adults over 65 years old get at least 150 minutes of moderate-intensity activity each week. It also states that older adults should add at least 2 days of muscle-strengthening and balance activities to help build muscle and reduce fall risks.

You can get physical activity by working in the garden, joining a water aerobics class, or learning to dance. However, it is important to speak with a healthcare professional before beginning a new fitness routine.