Moderate physical activity may benefit your overall health and reduce fall risk if you’re over age 65. You can incorporate daily activities like walking and aerobics with strength training exercises.
Exercise is important at any age — and especially as you get older.
If you’re an older adult looking to get into exercise (or update your existing routine), check out our plan and example exercises below.
Example Exercise Schedule
Adults — including older adults — should aim for 150 minutes of moderate aerobic activity weekly, according to the American Heart Association.
This can include walking, swimming, cycling, and spending a little time every day improving:
- Strength
- Flexibility
- Balance
Even though this may sound like a lot, you can break it down into 10- or 15-minute chunks of exercise 2 or more times a day. Or you can do 30-minute sessions 5 times a week.
Here’s an example of what a week might look like, along with suggestions for some exercises you can do to get started:
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|---|
| Rest | 15-minute walk x 2 | 15-minute walk x 2 | 30 minutes cycling, swimming, water aerobics, Zumba, etc. | Rest | 30-minute walk (or 15-minute walk x 2) | 30 minutes cycling, swimming, water aerobics, Zumba, etc. |
| Strength | Strength | Strength | ||||
| Balance | Balance | Balance | Balance | Balance | Balance | Balance |
| Flexibility | Flexibility | Flexibility | Flexibility | Flexibility | Flexibility | Flexibility |
6-Minute Strength Routine
Strengthening exercises are important in your workout regimen because your risk for muscle and bone mass loss (osteoporosis) often increases as you get older.
Here are a few examples for people who are just getting started:
Abdominal Contractions
Purpose: To strengthen abdominal (ab) muscles
- Lie on your back with your hands placed by your head or at your sides. Keep your feet flat on the ground, and your knees bent.
- Inhale deeply and tighten your abdominal muscles.
- Hold the contraction for 3 breaths, then slowly release.
- Repeat for 10 repetitions.
Wall Pushups
Purpose: To strengthen the chest and shoulders
- Stand about 3 feet from a wall, facing it with your feet shoulder-width apart.
- Lean forward and place your palms flat on the wall at shoulder height, keeping your body in a straight line (like a plank).
- Lower your body toward the wall by bending your elbows, then push back up.
- Repeat for 10 repetitions.
Pelvic Tilts
Purpose: To strengthen and stretch the muscles in the lower back
- Lie on your back with your legs bent at 90-degree angles. Ensure your knees are on the ground and your toes are pressed into the mat.
- Take a deep breath, tighten your glutes, and tilt your hips slightly forward.
- Hold for a 3-count, then tilt your hips back and hold for 3 seconds.
- Repeat 8 to 12 times.
Shoulder Blade Squeeze
Purpose: To strengthen postural muscles and stretch the chest
- Sit or stand with your spine straight and your hands relaxed in your lap.
- Squeeze your shoulder blades together, focusing on keeping your shoulders relaxed and down.
- Hold for 3 seconds, release, and repeat 8 to 12 times.
Toe Taps
Purpose: To strengthen the lower legs
- Sit in a chair with your heels flat on the floor. Lift your toes as high as you can, feeling the muscles along your shin working.
- Repeat for 20 repetitions.
Heel Raises
Purpose: To strengthen the upper calves
- Sit in a chair with your toes and the balls of your feet flat on the floor.
- Lift your heels off the ground, holding for 2-3 seconds, then slowly lower them.
- Repeat for 20 repetitions.
Knee Lifts
Purpose: To strengthen the thighs
- Sit in a chair with your feet flat on the floor. Lift one leg, ensuring your knee and thigh are raised 2-3 inches above the seat.
- Pause for 3 seconds, then slowly lower your leg.
- Repeat 8 to 12 times on each leg.
Stretch it Out
Getting into the habit of stretching daily will improve your range of motion and make every activity — including reaching for a dish from a cupboard — more comfortable.
- Neck Stretch
To relieve tension in your neck and upper back- Sit or stand with feet flat on the floor, shoulder-width apart.
- Slowly turn your head to the right, stopping when you feel a slight stretch. Hold for 10–30 seconds.
- Repeat on the left side.
- Upper Back Stretch
To relieve tension in your shoulders and upper back- Sit in a firm chair with feet flat on the floor, shoulder-width apart.
- Hold your arms up in front of you at shoulder height with palms facing outward and backs of hands pressed together.
- Reach your fingertips out until you feel a stretch. Hold for 10–30 seconds.
- Repeat 3 to 5 times.
Balance Boosters
Since accidental falls may be a source of injury for many older adults, incorporating balance exercises can help with fall prevention.
You can do these exercises every day, even while standing in line at the bank or grocery store.
- Shifting Weight
To strengthen your hips and improve balance- Stand with feet hip-width apart, weight evenly distributed on both feet.
- Shift your weight onto your right side, lifting your left foot a few inches off the floor.
- Hold for 10 seconds, working up to 30 seconds.
- Repeat with the other leg.
- Do 3 repetitions.
- Single Leg Balance
To strengthen your legs and improve balance- Stand with feet hip-width apart.
- Lift your left foot off the floor, bending at the knee and lifting your heel.
- Hold for 10 seconds, working up to 30 seconds.
- Repeat with the other leg.
- Do 3 repetitions.
Takeaway
As you get older, it’s important to keep an active lifestyle. Aim for 150 minutes of moderate aerobic activity weekly. If you’re new to exercise, try to work toward this number, but know that it’s OK if you can’t reach it right away.
Exercising as an older adult has many benefits, such as strengthening your muscles and bones during a time when muscle and bone mass loss are common. It can also help prevent falls by improving your balance.
Before getting started, speak with your doctor. They may adjust certain exercises to reduce strain on your body, especially if you have limited mobility.
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