Move for the Life You Want to Live

Regular physical activity is one of the most effective ways to support healthy aging. Staying active helps maintain muscle and bone strength, heart health, balance, mobility and physical function. It can also help us stay independent, continue doing the things we enjoy and maintain our quality of life. Healthy aging is about building a body that can keep up with the life you want to live. A well-rounded approach includes:

• Aerobic activity to support heart health and endurance
• Strength training to maintain muscle and physical function
• Balance exercises to support stability and help reduce the risk of falls
• Mobility and flexibility to help maintain comfortable, functional movement

Think about training for the activities you want to continue doing -- carrying groceries, climbing stairs, traveling, gardening, getting up from the floor or playing with your children or grandchildren. Exercises such as squats, step-ups, rows, lunges, bridges and carries can help build strength that translates to everyday life.

Loss of muscle mass and strength is a natural part of aging, but staying active, especially through regular strength training, can help preserve strength and physical function.

Strength training doesn't have to mean heavy weights or hours in a gym. Resistance bands, body-weight exercises, free weights and weight machines can all help maintain and build strength. Start at a level that is appropriate for you and build gradually.

Walking is simple way to add more movement to your day. Take a short walk, park farther away or take the stairs. The goal isn’t perfection; it is staying active consistently over time. 

You don't need an ambitious exercise program to get started. Focus on a few simple habits:

• Move daily. Look for opportunities to walk and break up prolonged sitting
• Build strength. Include muscle-strengthening activities at least two days a week
• Practice balance and mobility. Help your body stay stable and move comfortably
• Choose activities you enjoy. You're more likely to stick with them
• Progress gradually. Consistency matters more than intensity

Instead of asking only, “How much exercise should I be doing?” 
Consider asking: “What do I want to be able to keep doing as I get older?”

Let that vision of your future self be your motivation to move today. Exercise isn't just about adding years to your life, it's about helping you maintain the strength, mobility and independence to make the most of those years.

Additional Resources
Tips for Getting and Staying Active as You Age | National Institute on Aging
Exercise and physical activity | National Institute on Aging
About Physical Activity | Physical Activity | CDC
Sit Less, Move More, and Exercise: The Reasons Why  
Longevity: Lifestyle strategies for living a healthy, long life - Harvard Health
Benefits of Exercise for Aging and Living Longer