Healthy aging and exercise are invariably connected in older adults. Working out can help build stronger bones and muscles, which can lower the chance of falls and chronic conditions as you age.

Physical activity is essential for building strong bones and muscles, especially as you age. In older age, your chance of falls and related injuries rises, as well as the chance of developing various chronic conditions.

However, exercise can help reduce this chance by supporting your body as it ages. Read on to learn more about exercising and healthy aging, and the types of exercises to add to your routine.

Research shows that regular exercise can help prevent or reduce the chance of developing over 30 chronic health problems common in older age. These include:

  • heart disease
  • diabetes
  • lung disease
  • bone loss
  • depression
  • dementia
  • cancer

Conversely, not being physically active at an older age is related to a higher chance of chronic disease.

Exercise can also help you stay independent for longer as you age. It can also help support you during treatment for any existing condition or disease, and, in some cases, may even help you avoid the need for certain medications or surgery.

As you age, it’s important to include a variety of exercises in your regular routine. This will also help you recover more easily if you do experience a joint or muscle injury.

Here are the main exercise categories to choose from when considering exercise in your routine.

  • Cardiovascular: These exercises help increase your endurance and promote heart health. Examples include walking, jogging, dancing, swimming, and biking.
  • Strength: These exercises help strengthen your muscles. You can do these by lifting weights or using a resistance band.
  • Balance: These exercises help prevent falls. Examples include leg stands and certain yoga poses.
  • Flexibility: These exercises stretch your muscles and help make your body more nimble. You can do stretches through Yoga, pilates, or tai chi, for example.

The Centers for Disease Control and Prevention (CDC) recommends older adults (ages 65 years and older) to include about 150 minutes of moderate movement per week.

You can break the 150 minutes down to 20 to 30 minutes, 5 to 7 days a week. Also, try to include other exercise categories in your routine at least twice weekly.

If you are relatively physically fit, you can replace the 150 minutes with 75 minutes or more of rigorous cardiovascular exercise.

That said, if you haven’t been active lately, you may need to take it slow and gradually ease the frequency and intensity of your workouts. It’s a good idea to consult your doctor before starting, especially if you live with a chronic condition. They might recommend a supervised exercise program.

No matter what exercise you’re participating in, it’s important to listen to your body. This means stopping if you experience pain, dizziness, or discomfort.

In addition, always warm up before and cool down after activity, and don’t forget to drink water. When strength training specifically, avoid locking joints and start with lighter weights. With balance exercises, have support nearby, such as a chair or a wall, and wear stable footwear.

If you’re unsure about any exercise movement, it may be a good idea to consult with a fitness trainer or instructor.

Medicare and SilverSneakers

If you’re enrolled in Medicare Advantage (Part C), your plan may offer SilverSneakers, a health and fitness program that provides gym access and fitness classes. Some workout options may be specifically tailored for older adults and led by instructors who can help you adjust the exercise to your body.

As you age, regular physical activity can help you maintain strength, reduce your risk of falls, and prevent or manage various age-related chronic conditions. Exercise also promotes independence and may lessen the need for medication or surgery.

Try to aim for 150 minutes of moderate aerobic activity weekly. Include strength training, balance exercises, and flexibility work at least twice a week. It may help to break workouts into 20 to 30-minute sessions most days.

That said, if you’re new to exercise or managing chronic conditions, it’s a good idea to start slowly and increase your intensity gradually. Always warm up at the start of your exercise and cool down after exercise. Drink plenty of water, and stop if you feel pain or discomfort. If you need it, a fitness professional or your doctor can offer more guidance.