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Try These Expert-Approved Exercises to Stay Healthy as You Age

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Try These Expert-Approved Exercises to Stay Healthy as You Age

Exercise is one of the most beneficial things you can do for your health and wellness. No matter how many candles are on your cake, exercise only gets more important as you age. 

Making exercise a part of your routine can profoundly affect your balance, mobility and strength. It can also make the difference between relying on others for daily activities or maintaining independence. The reality is that your workout routine may need to look a bit different than it did when you were younger. Here are the safe and beneficial exercises for older adults according to experts.

Is exercise safe for older adults?

A common misconception among the aging population is that exercise is unsafe and should be avoided. This is untrue and works against older adults achieving and maintaining optimal health. Fitness is key to healthy aging. 

An unfortunate fact is that aging increases the risk of many diseases, per the US Centers for Disease Control and Prevention. Regular physical activity helps to reduce the risk of the same conditions, like Type 2 diabetes, heart disease, cancer and dementia. 

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Physical activity is safe for older adults when done correctly and is necessary for a healthy life. The need for exercise among the aging population is strongly supported by the CDC, physical therapists and personal trainers across the globe.

Kevin Robinson, DSc, a physical therapist and professor of orthopedics and kinesiology, shared some general guidelines for safe exercising for older adults: 

  • Focus on minimal-impact activities, like water exercise, recumbent stationary bikes and ellipticals. 
  • Join SilverSneakers programs often offered at local health clubs. These are usually covered by insurance and are designed specifically for older adults. One benefit of these programs is that you can also make friends, which will help you attend consistently. 
  • Focus on certain muscle groups like gluteals (butt), quadriceps (thighs), biceps and abdominals, and know your limits. 
  • Make stretching and balancing exercises part of your regular exercise program. 

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The best exercises for older adults

The best exercises for you will depend on factors like your current fitness level and any medical conditions that require a limited or modified approach. It’s never too late to begin a good exercise program. 

The CDC recommends the following weekly physical activity for adults aged 65 and older:

  • 150 minutes a week minimum of moderate aerobic activity, such as brisk walking, or 75 minutes of vigorous activity, like jogging. 
  • Two days a week minimum of strengthening exercises, like lifting weights.
  • Balance improving activities, like balancing on one foot.

Here are some examples of what that exercise routine can look like for older adults. 

1. Moderate cardio 

The CDC defines moderate aerobic activity, also known as cardio, as a 5 or 6 on a scale of one (sitting still) to 10 (working hard). Some activities that are light cardio for one person may be moderate cardio for another.

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Walking is a common form of moderate cardio, especially popular with older adults. “Walking can be a great activity,” Robinson said. “But many people with arthritis cannot tolerate walking for distances. This is because the average ground reaction force going through the knee is 1.2 to 1.5 times the person’s body weight. So, what seems like a minimal impact activity can be too much.”

Robinson recommends water exercise for patients with arthritis in their legs or feet. “This reduces the forces through the knee by 50% to 75% as compared to walking on land,” he said.

Other forms of moderate cardio include hiking, running errands or doing certain chores (like raking leaves), some types of yoga, bike riding and using an elliptical.

2. Light strength exercises

Erin Stimac, personal trainer and group exercise instructor, says functional movements are the foundation for maintaining independence, reducing the risk of injury and enhancing your overall quality of life. Erin recommends incorporating strength exercises that cover essential functional movements:

  • Squatting (sitting and standing): Squatting exercises are vital for regular daily life and contribute to improved mobility and stability.
  • Hinging (bending down): Essential for tasks like picking up objects, hinging exercises strengthen the lower back and promote flexibility.
  • Pushing (body weight or objects): Pushing enhances upper body strength and supports activities like getting up from the ground or lifting objects.
  • Pulling (toward the body): This strengthens the back muscles and is crucial for maintaining posture and balance.
  • Carrying: Life often requires you to carry objects from one point to another. Reduced grip strength has been shown to be closely linked to mortality, predicting risk for early death better than blood pressure. 

Some specific CDC-recommended light strength exercises that can incorporate functional movements include weight lifting, using resistance bands, working in a garden, bodyweight exercises like pull-ups or push-ups, and various yoga postures.

3. Exercises to help your balance

It is common for older adults to have issues with balance. Good balance reduces the risk of falls.

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“To improve balance, you need to perform balance activities for short periods of time throughout the day, as opposed to 10 to 15 minutes once a day,” said Robinson. He recommends the following balance activities, which can usually be done safely at home:

  • Stand on both feet in front of a counter. Let go of the counter to see how long you can maintain your balance without grasping the counter. Repeat this activity three to five times throughout the day until you’ve built up to three 45-second periods. Once you’ve achieved this, move on to the next exercise. 
  • Repeat the balance exercise above, but this time close your eyes. 

Yoga is also a common form of exercise known to improve balance, according to Johns Hopkins Medicine. 

Peter Cade/Getty Images

Exercises older adults should avoid

Are there specific exercises older adults should avoid entirely? According to Stimac, the answer is generally, no. 

“Contrary to common beliefs, there’s no need for older adults to shy away from any specific movements,” Stimac said. “The fear of injury should not deter them from engaging in strength training. Instead of focusing on limitations, we should explore what movements are suitable for each individual.” 

If you have a disease, condition or injury that involves physical limitations, you should always follow the guidance of your medical doctor, but you can still find ways to achieve physical fitness. It simply requires modification and guidance. 

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Stimac says there’s no one-size-fits-all approach and that every aging person deserves a tailored program that enhances strength and ability while considering individual needs. “By embracing personalized plans and debunking myths, we empower older adults to lead active and fulfilling lives,” she said. 

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Fitness

Applying the Stoic Cardinal Virtues for Both Optimal Performance and Longevity

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Applying the Stoic Cardinal Virtues for Both Optimal Performance and Longevity

Making healthy, sustainable choices for our health and fitness can often feel like a secondary goal, always on the back burner. The philosophy of Stoicism, originating in Greece and refined in Rome, offers a timeless framework for living well. Its four cardinal virtues, taught by philosophers such as Plato, are wisdom, courage, justice and temperance. These virtues can help you navigate health, wellness and fitness decisions with clarity and purpose by helping you:

  • Make healthier choices (moderation in food/drink; exercise)
  • Reduce stress through focusing on what’s controllable
  • Push outside your comfort zone to grow
  • Act responsibly for our community
  • Find peace by accepting mortality

Together, these lead to a more virtuous, less anxious, and purposeful life, which inherently supports well-being and longer, better living. 

Wisdom (Understanding/Learning)

Wisdom starts with learning, but it also requires understanding what is truly within your control: your judgments, actions and responses. Working out for an hour a day is the easy part of the fitness goal. The other waking hours of making healthy choices are the more challenging parts of the goal. In health and fitness, this means focusing on your habits and mindset rather than worrying about uncontrollable outcomes such as genetics or trendy social media posts from fitness influencers selling supplements. In a nutshell, use wisdom in these three ways to improve health, fitness and wellness: 

  • Control what you can control. Do this especially when faced with setbacks, such as a missed workout or a slip in diet. Redirect your energy toward what you can do next, not what you cannot change.
  • Seek facts, not opinions. Approach nutrition, exercise plans and wellness advice with an objective mind that is based on science. Avoid emotional reactions and look for evidence-based information.
  • Make sound choices. Use reason to evaluate what’s beneficial or harmful for your training and nutrition, avoiding extreme diets or fad workout routines. 

 

Courage (to Push Outside Your Comfort Zone)

Courage is not just about bravery. Courage is more about enduring discomfort and doing the right thing, especially when it’s hard. In your fitness journey, this means pushing through challenges and facing fears, such as trying a new activity or simply walking into a gym for the first time. The courage to challenge yourself with activities you are new to or not good at doing will help you become a well-rounded exerciser with performance and longevity goals. Try these three ways to add courage that enables you to make better decisions:

  • Accept the discomfort that comes with growth, whether it’s physical strain in exercise or emotional struggle in changing habits.
  • Remain focused on your goals and health commitments. Prioritize sleep, rest or recovery, and along with not skipping training days, even when external pressures tempt you otherwise.
  • Act objectively and see your circumstances as they are, not how you wish them to be, and respond realistically to challenges. Assess your progress regularly.

Justice (Fairness and Kindness)

Justice is about treating others and yourself with fairness, kindness and respect. In fitness, much is passed down from the older generation to the younger. Be that person who shares what you know with the next generation. This means supporting a positive training environment, whether at the gym, in group classes or among friends and family.

  • Treat others well by showing encouragement to people at every stage of their health journey, regardless of ability or background. This is powerful in people’s lives and makes you feel good, too.
  • Serve others by sharing knowledge, motivating workout partners, family members, and contributing to a supportive culture of activity to help others build the habit of fitness. Justice is also holding each other accountable.
  • Teach and communicate about your experiences, failures, and successes with humility. Having others learn from your mistakes and experiences is a smart way to communicate with the younger generation and beginners to fitness.

Temperance (Moderation and Discipline)

Temperance is discipline. None of these works can be done without discipline. We must learn to manage desires, impulses and habits to avoid excess in anything. In fitness and wellness, this virtue is vital for long-term success and well being. Training needs to be balanced with recovery, and this takes discipline to make some days easier than others. Too much of any good thing becomes a bad thing.

  • Avoid too much food, social media, supplements or even exercise. Balance is key to optimal performance, longevity and long-term goal achievement.
  • Manage impulsive responses to stress, frustration or temptation, choosing actions that keep you on track with your values and goals.
  • Practice discipline by doing things that are good for you, even when you do not want to.  Working out daily is often the easy part. The rest of the day, when food choices are tempting us to cheat on our diet, is the hardest for most people.

For many who find comfort in making the easy options or cheating on diets, you can also experience the same comfort (dopamine hit) by not doing it and choosing the healthier choice. These four virtues work together to flip the switch on how your body responds to new disciplined actions. For example, justice requires wisdom to discern the right action. Then, it takes courage to act on those insights and push yourself outside the comfort zone. Finally, deciding to be disciplined and hold firm is the temperance that avoids selfishness or excess. In your health journey, applying all four virtues helps you stay resilient, make thoughtful choices, and build a sense of purpose and connection.

You can also use the Military.com Fitness Section to aid your health, wellness, and fitness journey. There are thousands of articles and videos full of practical tools for building resilience, mitigating stress and disciplined living for optimal performance and longevity. By focusing on what you can control, acting with courage and kindness to others, and practicing self-discipline, you create a foundation for lasting health and wellness, not just for yourself, but for the wider community as well.

Want to Learn More About Military Life?

Whether you’re thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.

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This is the best budget-friendly fitness tracker we have tested this year

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This is the best budget-friendly fitness tracker we have tested this year

Why you can trust Live Science


Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

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Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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