Last Updated on March 17, 2025 by Beverly Dix

Introduction

Staying physically active reduces the risk of developing chronic conditions like obesity, heart disease, diabetes, and arthritis. Exercise to increase mobility, balance, and strength prevents falls. Most importantly, regular physical activity improves longevity and overall vitality.

Incorporating Exercise Into Daily Life

Importance of Staying Physically Active

According to the American College of Sports Medicine (ACSM), whose mission is to advance the science and practice of health and human performance, regular physical activity and exercise are necessary to: A) Prevent and manage chronic diseases; and, B) Stay independent as we age.

Research shows that obesity, hypertension, stroke, and diabetes among adults 50 or older are preventable. But there is more good news. If you develop these conditions, they can all be well-managed with physical activity.

Heart function improves with physical activity and exercise, as does blood pressure and levels of stress hormones circulating in the bloodstream. In short, exercise is medicine.

Heart and lung fitness is a major indicator of health. How can you translate this fact into your life’s actions?

Low-Impact Exercises Recommended for Older Adults

The term “low-impact exercise” refers to activities that are easy on the joints. That means no pounding, jarring, or slamming movements. Because low-impact movements place less pressure on your joints, these types of exercise are particularly suited for older adults. These include walking, chair exercises, swimming, water aerobics, cycling, and strength-training. Also, flexibility and balance practices like tai chi and yoga.

Low-impact exercises if done correctly and consistently will help you reach your fitness goals and provide results that mimic high-impact exercise. Muscle strengthening and aerobic activity improves heart and lung function, increases levels of strength and mobility, and reduces the chances of injury to bones and joints.

Practical Tips for Daily Movement

If you are searching for ways to include more physical activity in your daily life, consider beginning this simple practice.

When you awake in the morning and put your feet on the floor, do a gentle stretching routine. Sit on the side of your bed. Extend one leg at a time. For example, start with five leg extensions on each side. Then bend and twist your upper body to the left, then right, while still sitting. Do this five times on each side. Next, extend your arms in front of your body, above you, and to your sides. Now, march in place.

Repeat these movements to limber up before you get out of bed. Regular range-of-motion stretching will help your joint flexibility and mobility.

So, after you are up and around, regularly perform an in-depth stretching routine. This can be done in your living room or bedroom, or wherever you have enough space. Do this while listening to music you enjoy, and that inspires and motivates you. Make practiced movements a morning ritual to start your day.

Most mornings, I grab an exercise mat and unroll it onto my living room floor. I then turn on music. To warm up, I regularly perform a stretching routine. I focus on gentle-impact exercises. I use one-pound and five-pound weights if doing upper bodywork. After practicing wall Pilates, I dance to upbeat music like Bruno Mars, Kendrick Lamar, or Ice Cube. Other days, I opt for old-school funk by the Gap Band, James Brown, or the Isley Brothers. It’s all according to how I feel.

To incorporate movement into your daily activities, walk more and use stairs. Also, take stretch breaks during the day. If you have a garden, get out there!

Overcoming Barriers to Physical Activity

Lack of Motivation

Sometimes, getting active after a lengthy period of inactivity is challenging. Try watching Facebook videos featuring adults in their 50s, 60s, and 70s, dancing–sometimes to music from their heydey, but oftentimes to the latest hip-hop. These reels are entertaining and illustrate the joy of getting your groove on, while raising your heart rate and improving mobility, strength, and endurance.

Setting small fitness goals will keep you motivated. Start by walking half a block or around a parking lot. Walk at the mall. Invite a friend to walk outdoors.

Track your progress. Start small and do a bit more every few days. Consider keeping a journal or using a free walking app on your phone. Seeing your progress will motivate you to keep setting and achieving new goals. You can do this!

Addressing Fear of Injury or Mobility Issues

If you have a fear of injury or mobility issues, talk with your primary-care provider. As you begin an exercise program, focus on consistency, stretching, and activities that build strength and balance over time. With regular practice, your abilities and confidence will improve, thus alleviating your fear of injury.

You may need to have your mobility issues evaluated by a professional for specific exercise recommendations. A movement specialist or physical therapist will train you in mobility exercises and proper techniques to prevent injury. They can also provide you with a safe fitness plan and teach you how to use adaptive equipment.

Finding Activities Suitable for Your Level of Fitness

The internet is a great resource for identifying activities that might interest you. Start by searching “beginning fitness activities” or “fitness activities for older adults.” Check out online classes and on-demand videos. See what appeals to you. Set a date and begin.

I enjoy at-home routines. During the pandemic, I began to follow former dancer and renowned fitness trainer Miranda Esmonde-White. Her wonderful free full-body workouts are on YouTube. These are great for beginners. Watch and do!

Building a Routine You Love

Make it Joyful

If you enjoy an exercise routine, you will stick with it. As you discover what works for you, consider finding a workout partner, or joining community classes or a gym. Also, mix up activities. Swim, walk, and do strength training, for example. Being physically active should not be a grind.

Be Consistent

Consistent exercise is important. It is the only way you will truly realize the health benefits of physical activity. Therefore, your goal should be to make exercise a regular part of your life and not an activity you participate in for a season.

If you are 65 or older and on Medicare, you may be eligible for SilverSneakers online fitness classes or a gym membership.

Conclusion

Staying physically active is essential for healthy aging because it helps prevent or manage chronic health conditions; can reduce the risk of being moderately or severely limited in our ability in later life to care for ourselves; reduces the risk of premature death; and supports positive mental health.

If you lack motivation to get moving, check out Pinterest, Facebook, and Instagram. See how others stay active. Also, if fear of injury or mobility issues are a concern, get evaluated by a professional. Then consult with a movement specialist to receive tailor-made recommendations for you. Most importantly, find activities you enjoy.

Start slowly. Focus on low-impact exercise to prevent injuries. As well, in your daily life, increase your levels of exercise by taking walks with neighbors and friends. Your fitness goal should be to build muscle strength and improve your heart and lung function.

Remember, it is never too late to start moving because gradual change can lead to big health improvements.