Editor’s note: Dana Santas, known as the “Mobility Maker,” is a certified strength and conditioning specialist and mind-body coach in professional sports, and is the author of the book “Practical Solutions for Back Pain Relief.”
CNN
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As you age, your body undergoes changes that can significantly affect your ability to move. Among the most impactful are muscle loss, joint deterioration and decreased bone density — issues that can lead to reduced mobility, chronic pain and an increased risk of fractures.
These challenges are particularly pronounced in menopausal and postmenopausal women, but they also affect aging men, especially those leading sedentary lifestyles.
That’s the bad news about getting older.
But the good news is that by incorporating specific types of exercise into a consistent workout routine, you can proactively counter these age-related declines and maintain an active lifestyle and higher quality of life well into your later years.
Sarcopenia: As you get older, your muscles naturally begin to lose mass and strength in a process known as sarcopenia. This decline typically starts around the age of 30 and accelerates after the age of 60. The loss of muscle mass can make daily activities more challenging and increase the risk of falls and injuries. Maintaining muscle strength is essential for mobility, balance and overall functional independence.
“After the age of 50, women lose 8% of their muscle mass yearly,” said Dr. Stephanie Faubion, coauthor of a December 2024 study published in the journal Menopause and medical director of Mayo Clinic’s Center for Women’s Health. “And because muscles burn calories, the loss of muscle contributes to weight gain as women age and don’t necessarily adjust their caloric intake or exercise regimen.”
Joint deterioration: Aging also takes a toll on our joints. Over time, the cartilage that cushions our joints can wear down, leading to pain and immobility. Maintaining joint health is crucial for preserving range of motion and preventing discomfort that can limit activity.
“Joint aches are one of the biggest complaints of menopausal women,” Faubion noted. “It seems to be related to the loss of estrogen, contributing to muscle loss.”
Bone density loss: Bone density naturally decreases with age, increasing the risk of fractures and osteoporosis, especially in women after menopause due to the drop in estrogen levels. Osteoporosis, a condition characterized by weak and brittle bones, becomes a significant concern for both women and men, particularly those leading sedentary lifestyles.
A common misconception is that bone density preservation is only tied to lifting weights, according to Faubion. She pointed to how astronauts lost bone density due to the loss of gravity, saying, “it’s weight-bearing exercises, not weight-lifting exercises, that are most effective at building bone density.”
To maintain physical fitness, aging adults need to meet the US Centers for Disease Control and Prevention guidelines of 150 minutes of moderate-intensity aerobic activity weekly and two days per week of muscle-strengthening activities of moderate intensity that involve all of the major muscle groups. To counteract age-related changes effectively, those minutes need to include a variety of exercises that build strength, enhance mobility, improve balance and increase cardiovascular health.
Incorporate these types of exercise into your routine:
1. Resistance training: Resistance training is the key to combating muscle loss. It can include weight lifting, resistance band exercises and body-weight exercises such as push-ups and squats. Include strength training exercises at least two to three times a week, focusing on all major muscle groups. Start with less resistance and gradually increase as you build strength.
2. Mobility work: Maintaining muscle health is essential for preventing stiffness, supporting functional range of motion in your joints and reducing soft-tissue injury risk. Aim to take your body through its full range of primary movements in all planes of motion during every workout. Incorporating mobility-focused forms of exercise such as yoga and Pilates into your weekly routine can also help keep your muscles and joints healthy and mobile.
3. Balance exercises: “Falls are of big concern and the largest cause of morbidity as we age,” Faubion said. “This is why balance training is an important consideration.” In addition to traditional single-leg balance training, exercises that rely on an unstable surface, such as a stability ball or even a paper plate sliding on the floor to create instability, can help improve your balance, core strength and coordination. Integrating these exercises into your routine can significantly reduce the risk of falls and help you stay steady on your feet.
4. Cardiovascular fitness: Cardiovascular exercises are vital for maintaining heart health, improving circulation, increasing caloric burn and boosting overall endurance. Lower-impact activities such as walking, swimming or indoor cycling are good choices for older adults. In addition to the heart-health benefits, Faubion said: “Walking is a great weight-bearing exercise for building bone density as we age.”
Women should put less emphasis on cardio and more on resistance-training exercises, according to Faubion. “Of the 150 minutes of recommended weekly exercises, at least 20 minutes two times per week should be resistance training,” she said. “For menopausal women this should be viewed as a minimum.”
Before starting any new exercise program, be sure to consult with your health care provider to ensure it’s safe and appropriate for your individual needs.
Consistency is key when it comes to reaping the benefits of exercise as you age. That’s why Faubion said she always tells her patients that “the best exercise is the one that you will actually do!” She recommends focusing on what you like and are willing and wanting to do regularly.
Here are some other tips to help you create a safe, sustainable exercise routine:
• Start slow: If you’re new to exercise or returning after a break, start with low-intensity activities and gradually increase the intensity and duration as your fitness improves.
• Mix it up: Incorporate a variety of exercises to keep your routine interesting and work different muscle groups. Doing so can also help prevent overuse injuries.
• Listen to your body: Pay attention to how your body feels during and after exercise. If you experience pain or discomfort, modify the exercise or take a break.
• Stay consistent: Prioritize exercising regularly, even if it’s just a short session. Consistency over time is more important than length or intensity.
• Recover properly: Don’t skip recovery. Cool down after workouts, take adequate breaks between training sessions and get enough sleep.
• Consult a professional: Consider working with a personal trainer or physical therapist to create a tailored exercise plan that meets your needs and goals.
Aging is inevitable, but how you age is largely within your control. By following the guidelines above, you can take charge of the aging process to preserve your health, independence and quality of life for years to come.
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