🏃♂️ Get Moving for Better Health: An Activity Guide for Adults 60+
Staying active is one of the most powerful choices you can make to support independence, strength, and well-being — especially as you age. This guide highlights why physical activity matters and how to build movement into your daily life safely and confidently.
💡 Why Physical Activity Matters as You Age
Being active can:
- Boost energy and mood
- Improve balance and flexibility, and reduce your risk of falls
- Support strong bones and muscles
- Help manage weight, blood pressure, and blood sugar
- Reduce risk, or improve control, of chronic conditions
- Improve sleep and overall quality of life
It's never too late to start. Small steps can lead to big improvements — at any age.
Four Core Types of Movement to Include
For the best health benefits, aim to mix different types of activity:
🦴 1. Strength Exercises
Build and maintain muscle mass
- Examples: light weights, resistance bands, seated leg lifts
⚖️ 2. Balance Exercises
Prevent falls and improve steadiness
- Try: heel-to-toe walking, standing on one foot (make sure to have something stable nearby to grab onto if needed), tai chi
❤️ 3. Endurance & Aerobic Activity
Support heart and lung health
- Options: brisk walking, cycling, swimming, gardening
🧘 4. Flexibility & Stretching
Loosen joints and keep you moving comfortably
- Includes: chair yoga, gentle stretching, reaching exercises
💬 You don’t need a gym — many of these can be done at home with household items.
🗓️ Creating a Safe & Successful Routine
Start slow and build up gradually. Here are tips to get started:
- Talk to your healthcare provider before beginning any new exercise program
- Choose activities you enjoy — consistency matters more than intensity
- Begin with 5–10 minutes and increase over time
- Take rest breaks if needed
- Wear supportive shoes and drink water throughout
🕒 Aim for at least 150 minutes of moderate activity per week, spread across several days (if approved by your healthcare provider).
Signs to Exercise With Caution
Pause activity and consult your provider/seek emergency care if you experience:
- Chest pain or pressure
- Sudden dizziness or shortness of breath
- Pain in joints or muscles that doesn’t improve
- Unusual swelling or extreme fatigue
- Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.
🙌 Staying Motivated
- Set realistic goals — “I will walk for 10 minutes every morning”
- Track your progress using a weekly activity log
- Partner with a friend, family member, or caregiver
- Join a class or virtual community group
- Celebrate milestones — every bit counts!
🧭 Sample Weekly Activity Plan
|
Day |
Activity |
Time |
|
Monday |
Brisk walk |
15 min |
|
Tuesday |
Chair yoga + balance drills |
10 min |
|
Wednesday |
Strength: light weights |
15 min |
|
Thursday |
Stretching + deep breathing |
10 min |
|
Friday |
Gardening or dancing |
20 min |
|
Saturday |
Rest or gentle movement |
— |
|
Sunday |
Group walk or tai chi class |
30 min |
Key Takeaways
- Staying active enhances physical and emotional well-being — at any age
- Include a mix of strength, balance, flexibility, and endurance exercises
- Ease into activities at your own pace, and listen to your body
- Every movement counts — what matters most is making activity a habit
💬 “Movement is the medicine your body is built for — start today, one step at a time.”
Sources:
⚠️ Medical Disclaimer
The information provided here is for general educational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with your physician or qualified healthcare provider before beginning any new exercise program, especially if you have a chronic medical condition, are recovering from surgery, or are undergoing treatment for a health condition such as cancer, heart disease, or diabetes.
Do not disregard, avoid, or delay obtaining medical or health-related advice from your healthcare professional because of information provided here.