Why Staying Active Matters as You Age

As we get older, it's common to feel like slowing down is just a part of life. But staying active is one of the most important things you can do to support your health and independence as you age. In fact, regular physical activity can help you feel better, stay stronger, and even prevent or delay many age-related health problems.

The Benefits of Moving More

Even small amounts of movement can make a big difference. Physical activity helps:

• Maintain or improve balance and coordination, reducing your risk of falls

• Boost mood and reduce symptoms of anxiety or depression

• Support heart health and improve circulation

• Maintain a healthy weight and strengthen muscles and bones

• Increase energy levels and help you sleep better

Exercise isn’t just about staying fit — it’s about staying functional. It helps older adults keep doing the things they love for longer.

Four Types of Exercises That Help

A well-rounded approach to physical activity includes four types of movement:

• Endurance – Activities like walking, dancing, or swimming keep your heart and lungs healthy. Aim for at least 150 minutes per week, broken into manageable chunks.

• Strength – Lifting light weights or using resistance bands helps you maintain muscle mass, which is important for everyday tasks like carrying groceries or getting out of a chair.

• Balance – Practicing balance exercises, such as standing on one foot or doing tai chi, lowers your risk of falls.

• Flexibility – Gentle stretching keeps your joints limber and improves your range of motion.

  
  

Mixing these types into your weekly routine helps cover all areas of fitness and keeps things interesting.

Getting Started — Safely

You don’t have to join a gym or commit to an intense program. Start small. Try a walk around the block, light gardening, or simple stretches while watching TV. As always, check with your doctor if you have any health concerns before starting something new.

Make It Stick

To keep it going:

• Choose activities you enjoy

• Set simple goals and track your progress

• Find a workout buddy or join a local class

• Celebrate milestones, no matter how small

Consistency is more important than intensity. What matters most is making movement a part of your everyday life.

Bottom Line: Staying physically active is one of the best gifts you can give yourself as you age. It’s never too late to start, and every bit of movement counts toward a stronger, healthier future.

Source: National Institute on Aging