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.”

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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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Despite its importance, working out can sometimes feel intimidating. But what if we told you that you could reap the health rewards of being physically active without even changing out of your pajamas? “Cozy cardio” is a trendy approach to movement that’s easy and approachable. Keep reading to learn the basics, plus see an expert-curated routine to help you get started! 

What is cozy cardio?

In 2023, content creator Hope Zuckerbrow posted a viral TikTok video of her morning workout session. Against the backdrop of a dimly-lit living room, Zuckerbrow pours herself a tall glass of ice water, makes a protein coffee and lights scented candles (one of which is aptly named “cozy comfort”). She takes her daily supplements, then steps onto her walking pad wearing fuzzy socks while choosing a TV show to watch during her exercise session. 

“I want cozy cardio to be a movement for women to reclaim their relationships with exercise,” Zuckerbrow explained in another video. “Cozy looks different for everyone, but my version looks like ambiance lighting, the flicker of a candle, the taste of my favorite protein coffee or the comfort of the show I’m binging. I just applied that to my exercise.” 

@hope_zuckerbrow

cozy cardio🫶🏻 #fyp #cardio #cozy #weightloss #walkingpad

♬ Blue Moon – Muspace Lofi

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The relaxed, inviting approach to exercise resonated with so many people that the TikTok creator’s cozy cardio trend was even featured on the Today show.

Health benefits of cozy cardio

In any environment and at any intensity level, cardiovascular exercise is crucial for good health and longevity. To summarize its effects briefly, regular aerobic activity protects your heart, plays a vital role in weight management and improves brain function and mental health. 

It encourages you to stay active 

A cozy cardio workout is meant to encourage you to be physically active in a way that feels satisfying, which makes it easier to maintain healthy habits. Many people have an all-or-nothing attitude toward exercise, believing they either have to commit fully to something they don’t enjoy or feel it’s not worth putting in any effort, explains Rachel Goldberg, LMFT, founder of Rachel Goldberg Therapy. 

“Cozy cardio is basically a way to say, ‘Hey, it’s okay to just move your body in a way that you don’t hate, and it’s actually good for you,’” she says. 

When you use language and supporting practices to create a more inviting experience, you’re much more likely to follow through with that experience, adds Kathrine Brown, founder and Certified Coach at Conscious Weight Loss Inc. 

It supports weight loss

If weight loss is your goal, consistency is key. You lose weight when you’re in a calorie deficit, which means eating fewer calories than you burn. Cozy cardio can be an ideal way to increase your daily activity levels and burn more calories, explains Matt Dustin, Certified Precision Nutrition Coach and NASM Corrective Exercise Specialist at Garage Gym Reviews. 

“When paired with a proper nutrition plan, it’s an easy way to support weight loss while staying comfortable at home,” he says. 

However, Brown suggests dropping any expectation of weight loss based solely on the movement you choose for cozy cardio. This expectation may overshadow two key things that are beneficial for weight loss: connecting with your body and improving your digestion, she explains. 

Cozy cardio reduces stress

By making exercise feel relaxing, cozy cardio can reduce stress levels, says Supatra Tovar, Clinical Psychologist, Registered Dietitian and Certified Pilates Instructor at ANEW.

“High stress can increase cortisol, a hormone associated with weight gain, particularly in the abdominal area,” she explains. “Engaging in exercise that is enjoyable and soothing can help lower cortisol levels, creating a hormonal environment more conducive to weight loss.” 

How to add cozy cardio to your wellness routine

The great thing about cozy cardio is that it’s simple and accessible for almost everyone, says Tovar. If you’re new to cardio, the key is to ease into it while tailoring the details to your personal preferences, she explains. Here’s how to get the full experience:

Create your cozy space

Start by choosing a quiet area in your home where you feel relaxed, says Tovar. Add elements like soft lighting or a scented candle. Then have your favorite playlist, TV show or podcast ready to accompany your workout. “The goal is to make the space inviting so that you look forward to exercising,” she says. 

Wear comfortable clothing

Dress in loose, soft or stretchy clothing—whatever makes you feel relaxed and confident, advises Tovar. 

Choose your exercise

Aim for 10 to15 minutes of movement initially, suggests Tovar. Starting with shorter sessions ensures you don’t feel overwhelmed and allows you to build confidence and stamina over time.

While walking on a treadmill is a great starting point since it’s accessible and everyone knows how to do it, you can do any activity you enjoy, says Goldberg. 

“Using light equipment that doesn’t feel intimidating, such as a stepper or light dumbbells while watching TV or listening to an audiobook, can also be good ideas,” she says. “Dancing is also a great option for people who are inspired by music. Ultimately, making exercise feel cozy isn’t a one-size-fits-all approach. It’s about finding a way to be active that doesn’t feel dreadful and allowing yourself to feel good about that movement.”

A stationary bike, rower or walking pad are excellent options that allow you to enjoy a gentle cardio workout, adds Dustin, and you can adjust the resistance settings to customize the intensity of your workout. If you don’t have any equipment, you can also do low-impact bodyweight workouts like yoga or Pilates, he adds.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

It’s been a hotly debated topic for years: Is focusing on your diet or your workout regimen better when you’re trying to lose weight? While research over time has generally found that dietary changes will have a larger impact on your weight than exercise alone, health experts still stress the importance of exercise in a holistic weight loss program—and here’s why.

On its own, “exercise is not a very effective tool for weight loss,” says Alexandra Sowa, MD, an internal medicine doctor specializing in preventative health, nutrition, and obesity medicine and the author of the forthcoming book The Ozempic Revolution. “But exercise is still important for cardiovascular health, overall longevity, and cognitive health.”

To simplify things, Mir Ali, MD, the medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California, says to consider this comparison: A 155-pound adult will burn about 200 calories doing a 30-minute low-impact aerobics class. A tall Starbucks mocha is nearly 300 calories. Based on the math alone, you’d have more impact on your weight loss efforts—and save more time—by simply skipping the mocha.