🏃‍♂️ 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.

Remember: always consult with your healthcare provider first before starting any new exercises. 

💡 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

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:

• https://order.nia.nih.gov/sites/default/files/2024-05/get-fit-life-book.pdf

⚠️ Medical Disclaimer

This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.

Individuals should consult their physician or other qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions and should not begin any new exercise program or change their diet or medications without consulting their healthcare professional.

Call 911 if you are experiencing a medical emergency.