Why Exercise Matters for Older Adults
It’s a common misconception that aging naturally leads to less physical activity. In reality, older adults can stay active—and they should. In fact, those who are the least active and add movement into their daily lives often see the most dramatic benefits.
How Exercise Helps the Aging Body
Staying active is one of the most powerful ways to support health as we age. Regular exercise can:
- Reduce the risk of osteoporosis, falls, and hip fracture
- Lower the chance of developing cognitive impairment
- Improve balance and coordination
- Decrease the risk of heart disease, diabetes, stroke, high blood pressure, depression, and certain cancers
- Even lower the risk of death
The Problem with Immobility
One of the biggest threats to older adults’ mobility is hospitalization.
“One study showed that older adults spend 83% of their hospital stay in bed,” says Timothy Farrell, MD, a geriatrician at University of Utah Health. “So, it’s no surprise that older adults often leave the hospital weaker, with significantly lower skeletal muscle mass, and at a lower level of functioning, than when they were admitted.”
That drop in activity can be hard to recover from. Some older adults are even discharged to skilled nursing facilities simply because they lost mobility during their hospital stay. But with the right care—including early physical therapy and movement interventions—many of those declines can be avoided.
“There’s strong evidence that immobility is toxic for them,” explains Farrell, who serves as Associate Chief for Age-Friendly Care in the Division of Geriatrics at the Spencer Fox Eccles School of Medicine at the University of Utah. “That’s why promoting mobility is a crucial component of age-friendly health systems.”
How to Start an Exercise Routine—At Any Age
Even for frail older adults, starting an exercise plan is possible—and worthwhile. Experts recommend:
- 30 minutes of moderate-intensity activity
- Exercising five days a week
- Doing exercises with continuous movement, such as walking, rather than stop-and-start tasks like gardening
Group activities or walking with a friend can help make exercise more enjoyable and sustainable. As strength and endurance improve, many people notice big changes in their energy, mood, and health.
“Exercise is one of the few things I can prescribe that costs little or nothing but has a significant beneficial impact on organ systems and overall health,” Farrell says. “In fact, exercise is considered the most effective anti-aging medicine that’s available.”
Worried About Falls? Start Slow
While concerns about falling are valid, the benefits of exercise outweigh the risks. Safe ways to begin include:
- Walking indoors on a flat surface (such as a running track at a gym or a shopping mall)
- Participating in supervised group classes
- Starting with simple, low-impact exercises
Recommended activities for older adults include:
- Aerobic exercises (walking, running, swimming, and elliptical machines)
- Strength training (resistance training, water workouts, and light weights)
- Balance training (Tai Chi or guided balance exercises)
Most older adults do not need a doctor’s clearance to begin moving more. For those who have been sedentary, it is best to gradually increase the duration and intensity of exercise. Also, be aware of symptoms such as chest pain, shortness of breath, palpitations, or lightheadedness, which should prompt a medical evaluation. For those with chronic conditions—such as cardiovascular disease—or who are unsure, a health care provider can help create a safe, personalized plan.
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