Staying active & moving in later life

United States

Research

World

The National Institute on Aging (NIA) says physical activity is essential for healthy aging, and it’s never too late to start. Some benefits come right away, like less anxiety and better sleep. Others build over months, like a lower risk of heart disease and type 2 diabetes.

Being active makes everyday tasks easier: getting out of a chair or bed, carrying shopping, doing chores and getting around your neighbourhood. That helps people stay independent for longer.

Physical activity can ease feelings of depression and anxiety, improve sleep and support emotional wellbeing. Older adults who exercise with others also get the extra lift of company.

A large 2024 review of 218 trials found that walking or jogging, yoga and strength training were among the most helpful types of exercise for depression. Moving is not a replacement for care, but it can be a strong part of feeling better.

Mood-friendly ideas from NIA

• An activity you love, chosen because you want to, not because you have to
• Tai chi, a slow “moving meditation” with deep breathing
• Walking, cycling or dancing to get your heart pumping
• Yoga, which blends gentle postures, breathing and relaxation

Movement can also bring back a sense of confidence and control. After an illness, a loss or a long winter indoors, feeling your body grow stronger again can be deeply encouraging.

The CDC suggests adults 65 and older aim for at least 150 minutes a week of moderate activity, such as 30 minutes, 5 days a week. Add muscle-strengthening on at least 2 days and activities that improve balance.

If that sounds like a lot, you are not alone. The CDC says to be as active as your abilities and conditions allow, because some activity is better than none.

Some activities count for more than one type at once. Dancing, gardening, tai chi, yoga and water aerobics mix heart, strength and balance work.

Muscle strength and power usually peak around age 30 to 35, then slowly decline, with a faster drop after about 65 for women and 70 for men. This loss is called sarcopenia. Staying active can slow it a great deal, and many older adults can still build strength.

Stronger muscles make it easier to get up from a chair, climb stairs and carry groceries. Strength work also helps prevent falls and fall-related injuries.

A gentle way to start

1. Begin with your own body weight, like standing up from a sturdy chair and sitting back down slowly.
2. Add light resistance when you are ready: a resistance band, or a can or water bottle in each hand.
3. Aim for one set of 8 to 12 repetitions of each move, until another repetition would feel hard.
4. Breathe out as you lift or push, and breathe in as you relax. Don’t hold your breath.
5. Rest the same muscles for a day before working them again.

Strength hiding in everyday life

• Carrying shopping bags
• Digging and lifting in the garden
• Helping care for grandchildren
• Using household items like books or detergent jugs as weights

NIA advises increasing activity gradually over weeks to months. Start with gentle activities that suit your current fitness, then slowly add more time, more days or a little more effort. Going slowly also builds confidence and routine.

Older adults without an injury or chronic condition who build up gradually generally don’t need to see a doctor first. If you have a health condition, or you’re unsure, your provider can help you choose activities and a safe pace.

NIA says almost anyone, at any age, can do some kind of physical activity, even with a chronic condition, and people with conditions often benefit. Talk with your provider and build a plan that works for you.

NIA lists common barriers for older adults: no safe place to be active, cost, worries about ability or falling, time, weather and interest. The first step is naming your own barriers, then problem-solving one at a time.

Stop and get checked if you feel

• Chest pain or pressure
• Dizziness
• Nausea

Simple safety habits

• Check the weather and your surroundings before exercising outside
• Drink water when you sweat (ask first if you’ve been told to limit fluids)
• Keep a sturdy chair, wall or person nearby for balance work
• Use safety gear, like a helmet when cycling
• Wear supportive, non-slip shoes and replace them when they wear out

Overdoing it can cause exhaustion, sore joints and muscle pain. If that happens, ease off and rest, and check with your provider if the pain doesn’t settle.

Group activity, like classes, walking groups or exercise buddies, gets you moving and brings friendship and emotional support. Encouragement from friends and family can boost motivation.

Encouraging an older loved one

• Ask what they enjoy or miss, and start there
• Celebrate small wins, not just big goals
• Help with practical barriers, like a ride to class or good shoes
• Invite them to move with you: a walk, a dance in the kitchen, gardening together
• Respect their choices. Nagging tends to backfire; company works better

Talk with your provider or a counselor if…

• You have a health condition and want a safe activity plan
• You feel low, anxious or hopeless for more than a couple of weeks
• You have fallen, or fear of falling is keeping you at home
• You have thoughts of suicide or self-harm
• Pain, breathlessness or dizziness stops you moving

A physical therapist can build a plan around your body, your goals and any conditions you have. Ask your provider for a referral.

Free support lines

• 988 Suicide & Crisis Lifeline: call or text 988, any time
• Crisis Text Line: text HOME to 741741, any time
• Eldercare Locator: call or text 1-800-677-1116 for local programs and services
• Friendship Line (California) for adults 60+, adults with disabilities and caregivers: 1-888-670-1360, any time