INFOGRAPHICWELL-BEING

The Importance of Exercise in Healthy Aging

By Josey Murray
Reviewed by Emily B., D.P.T.
March 10, 2025
Movement for Healthy Aging Exercise is an important part of a healthy lifestyle. It can make you feel better physically and mentally as you age, says Elaine O’Brien, Ph.D., MAPP. It can also improve your sense of vitality. O’Brien has researched the ways exercise helps people over 70 flourish, and she’s taught fitness classes for seniors. Here, she shares how you can keep moving safely, effectively, and joyfully as you age. Physical Benefits of Movement Strengthens muscles and prevents loss of muscle mass Increases bone density Promotes cardiovascular health Supports flexibility and mobility Promotes balance and helps prevent falls Helps you stay independent Mental and Emotional Benefits of Movement Boosts mood Supports your self-esteem Reduces the risk of depression and anxiety Helps you stay sharp and sustain your memory Helps you make social connections Supports your family’s well‑being O’Brien’s research found that when participants were active, their well‑being increased, and so did the well‑being of their families. Make a Movement Plan Talk to your doctor before jumping into any new exercise routine. They can help you consider any health conditions like cardiovascular issues or joint problems and suggest safe modifications. They may also refer you to a physical therapist or exercise specialist for guidance. Don’t Let Your Age or Health Condition Stop You Modifications and adjustments can be made to help you find enjoyable and beneficial movement at any age or ability. Listen to Your Body For people 65+, it’s extra important to make sure your movement includes Variety. Try to move in different ways throughout the week. Functional Movement. Strengthen through movement that mimics daily activities. For example, squats for standing up from a chair and step-ups for going up stairs. Moderation. Make sure not to overexert yourself. Adjust for Your Current Abilities Even if you’ve been consistently active your whole life, it’s important to consider how your body changes as you age. Be aware of changes in flexibility, joint stability, and overall endurance. Consider low-impact and no-impact movement, like walking, swimming, or yoga. Incorporate a longer warmup and cool down, and give yourself more recovery time. Schedule regular visits with fitness professionals, like a trainer or physical therapist, to make sure you’re using good form to avoid injuries. How Much Exercise You Should Get Each Week 150 minutes of moderate intensity aerobic exercise (It could be 30 minutes a day, 5 days a week.) Or 75 minutes at vigorous intensity And 2 sessions that strengthen muscles Every day, do a few activities to improve balance These are recommended by the Centers for Disease Control and Prevention (CDC) for most adults 65 and older. At moderate intensity, your heart rate increases, breathing increases, and you should be able to talk but not sing. At vigorous intensity, your heart rate and breathing increase even more and you won’t be able to talk without stopping to catch your breath. Don’t stress if you have physical limitations or don’t always get the full amount. Any movement is better than none at all. Tips for Embracing Movement as You Age Find movement you love Not sure where to start? Think about what you enjoyed when you were younger. Or try a new class at a gym or rec center. Remember that it’s never too late to start One of Dr. O’Brien’s dance-fitness students started at age 89 and kept dancing until she was 101! Vary your activities Variety keeps things exciting and enjoyable. Different movements strengthen different parts of your body and can help prevent injuries. Move with others Focusing on social connection can help you stay motivated and moving. Plus, building a community and nourishing friendships can benefit your mental and physical health. Exercise Ideas for Older Adults “For older adults, the best movement activities are those that promote cardiovascular fitness, joint health, muscular and bone strength, flexibility, and balance, while also being enjoyable and socially engaging,” says O’Brien. Strength Training Strength exercises help to maintain muscle mass and bone density. Light weightlifting, bodyweight exercises like pushups or squats, and exercises with resistance bands all count. Even carrying bags of groceries into the kitchen or yardwork and gardening can be considered strength training. Walking Walk with a group or by yourself in a safe place. Consider your ability level, the walking surface, and your fitness goals. Remember to build the duration over time, vary the intensity, and wear supportive footwear. Take a walk in nature for an extra well‑being boost. Aquatic Fitness Aquatic fitness, or water aerobics, involves strength and flexibility movements done in the water. Taking your workout into the pool is beneficial for joint health, strength, and cardiovascular endurance. For people with arthritis or joint pain, exercising in water reduces strain on joints while providing resistance to build strength. Dancing Dance can be beneficial for the mind and body. Put on your favorite songs and let the music guide your movement. Or find an in-person or online class to attend. Playing Games A playful mindset can help you incorporate movement into your everyday life. Enjoy playing games or sports with friends. Do some imaginative play with kids in your life. You can even let the kids guide your activity (as long as it respects your own physical abilities). Swimming Taking laps in the pool is gentle on joints and promotes cardiovascular health, flexibility, and strength. Chair Exercises Look for chair exercise classes at your local community center or gym. These workouts include strength and flexibility exercises done while seated. They’re often a safe and effective way to maintain strength, flexibility, and circulation for those with mobility limitations. Classes tend to focus on functional movements that help with everyday tasks. Tai Chi This low-impact practice involves moving slowly through different motions that can improve balance, flexibility, and mental focus. Yoga Yoga involves specific poses (called asanas), breathing, and meditation. The practice can help with balance, flexibility, and mindfulness. Poses can be modified to suit your skill level and abilities but know that there are a variety of types of yoga. Gentle or restorative yoga includes fewer intense poses and slower movements, so that may be a good place to start. If you go to a class, let your instructor know any limitations before you begin. Stretching Gentle daily stretching helps to maintain flexibility and prevent stiffness. Try these: Seated back stretch Inner thigh stretch Ankle stretch Leg stretch Balance Training Balance exercises can help prevent falls and resulting injuries. Simple movements like standing on one leg or heel-to-toe walking can improve your balance. Pickleball This low-impact racquet sport can build agility and balance while encouraging social interaction. It’s accessible to a wide range of fitness levels. Make sure to warm up and wear proper footwear. When you’re not playing, strength train to prevent injury. Pick at least one of the above and give it a try! Sources Centers for Disease Control. (2023) Older Adult Activity: An Overview. Physical Activity Basics. National Institute on Aging. (2024) Four Types of Exercise Can Improve Your Health and Physical Ability. U.S. Department of Health and Human Services. (2018) Physical Activity Guidelines for Americans, 2nd edition.

For the text version of this infographic, read on:

Movement for Healthy Aging

Exercise is an important part of a healthy lifestyle. It can make you feel better physically and mentally as you age, says Elaine O’Brien, Ph.D., MAPP. It can also improve your sense of vitality.

O’Brien has researched the ways exercise helps people over 70 flourish, and she’s taught fitness classes for seniors. Here, she shares how you can keep moving safely, effectively, and joyfully as you age.

Physical Benefits of Movement

  • Strengthens muscles and prevents loss of muscle mass

  • Increases bone density

  • Promotes cardiovascular health

  • Supports flexibility and mobility

  • Promotes balance and helps prevent falls

  • Helps you stay independent

Mental and Emotional Benefits of Movement

  • Boosts mood

  • Supports your self-esteem

  • Reduces the risk of depression and anxiety

  • Helps you stay sharp and sustain your memory

  • Helps you make social connections

  • Supports your family’s well‑being

    • O’Brien’s research found that when participants were active, their well‑being increased, and so did the well‑being of their families.

Make a Movement Plan

Talk to your doctor before jumping into any new exercise routine.

They can help you consider any health conditions like cardiovascular issues or joint problems and suggest safe modifications.

They may also refer you to a physical therapist or exercise specialist for guidance.

Don’t Let Your Age or Health Condition Stop You

Modifications and adjustments can be made to help you find enjoyable and beneficial movement at any age or ability.

Listen to Your Body

For people 65+, it’s extra important to make sure your movement includes

  • Variety. Try to move in different ways throughout the week.

  • Functional Movement. Strengthen through movement that mimics daily activities. For example, squats for standing up from a chair and step-ups for going up stairs.

  • Moderation. Make sure not to overexert yourself.

Adjust for Your Current Abilities

Even if you’ve been consistently active your whole life, it’s important to consider how your body changes as you age.

  • Be aware of changes in flexibility, joint stability, and overall endurance.

  • Consider low-impact and no-impact movement, like walking, swimming, or yoga.

  • Incorporate a longer warmup and cool down, and give yourself more recovery time.

  • Schedule regular visits with fitness professionals, like a trainer or physical therapist, to make sure you’re using good form to avoid injuries.

How Much Exercise You Should Get Each Week

150 minutes of moderate intensity aerobic exercise (It could be 30 minutes a day, 5 days a week.)

Or 75 minutes at vigorous intensity

And 2 sessions that strengthen muscles

Every day, do a few activities to improve balance

These are recommended by the Centers for Disease Control and Prevention (CDC) for most adults 65 and older.

At moderate intensity, your heart rate increases, breathing increases, and you should be able to talk but not sing.

At vigorous intensity, your heart rate and breathing increase even more and you won’t be able to talk without stopping to catch your breath.

Don’t stress if you have physical limitations or don’t always get the full amount. Any movement is better than none at all.

Tips for Embracing Movement as You Age

Find movement you love

Not sure where to start? Think about what you enjoyed when you were younger. Or try a new class at a gym or rec center.

Remember that it’s never too late to start

One of Dr. O’Brien’s dance-fitness students started at age 89 and kept dancing until she was 101!

Vary your activities

Variety keeps things exciting and enjoyable. Different movements strengthen different parts of your body and can help prevent injuries.

Move with others

Focusing on social connection can help you stay motivated and moving. Plus, building a community and nourishing friendships can benefit your mental and physical health.

Exercise Ideas for Older Adults

“For older adults, the best movement activities are those that promote cardiovascular fitness, joint health, muscular and bone strength, flexibility, and balance, while also being enjoyable and socially engaging,” says O’Brien.

Strength Training

Strength exercises help to maintain muscle mass and bone density. Light weightlifting, bodyweight exercises like pushups or squats, and exercises with resistance bands all count.

Even carrying bags of groceries into the kitchen or yardwork and gardening can be considered strength training.

Walking

Walk with a group or by yourself in a safe place. Consider your ability level, the walking surface, and your fitness goals. Remember to build the duration over time, vary the intensity, and wear supportive footwear.

Take a walk in nature for an extra well‑being boost.

Aquatic Fitness

Aquatic fitness, or water aerobics, involves strength and flexibility movements done in the water. Taking your workout into the pool is beneficial for joint health, strength, and cardiovascular endurance.

For people with arthritis or joint pain, exercising in water reduces strain on joints while providing resistance to build strength.

Dancing

Dance can be beneficial for the mind and body. Put on your favorite songs and let the music guide your movement. Or find an in-person or online class to attend.

Playing Games

A playful mindset can help you incorporate movement into your everyday life. Enjoy playing games or sports with friends. Do some imaginative play with kids in your life. You can even let the kids guide your activity (as long as it respects your own physical abilities).

Swimming

Taking laps in the pool is gentle on joints and promotes cardiovascular health, flexibility, and strength.

Chair Exercises

Look for chair exercise classes at your local community center or gym. These workouts include strength and flexibility exercises done while seated.

They’re often a safe and effective way to maintain strength, flexibility, and circulation for those with mobility limitations. Classes tend to focus on functional movements that help with everyday tasks.

Tai Chi

This low-impact practice involves moving slowly through different motions that can improve balance, flexibility, and mental focus.

Yoga

Yoga involves specific poses (called asanas), breathing, and meditation. The practice can help with balance, flexibility, and mindfulness.

Poses can be modified to suit your skill level and abilities but know that there are a variety of types of yoga. Gentle or restorative yoga includes fewer intense poses and slower movements, so that may be a good place to start.

If you go to a class, let your instructor know any limitations before you begin.

Stretching

Gentle daily stretching helps to maintain flexibility and prevent stiffness.

Try these:

Balance Training

Balance exercises can help prevent falls and resulting injuries. Simple movements like standing on one leg or heel-to-toe walking can improve your balance.

Pickleball

This low-impact racquet sport can build agility and balance while encouraging social interaction. It’s accessible to a wide range of fitness levels.

Make sure to warm up and wear proper footwear. When you’re not playing, strength train to prevent injury.

Pick at least one of the above and give it a try!

Sources

Centers for Disease Control. (2023) Older Adult Activity: An Overview. Physical Activity Basics.

National Institute on Aging. (2024) Four Types of Exercise Can Improve Your Health and Physical Ability.

U.S. Department of Health and Human Services. (2018) Physical Activity Guidelines for Americans, 2nd edition.