Why Exercising Is Important as You Age

Whether or not you’ve exercised faithfully during the past several decades, there are many reasons to begin, or maintain, an active lifestyle as you get older.

“As we age, physical activity helps preserve mobility and independence,” said Landon Polakof, MD, a Cedars-Sinai orthopedic surgeon. “Exercise helps maintain cardiovascular health and builds lean muscle mass, which is important for mobility. It helps maintain bone quality so that if you fall, you don’t end up with a fracture. It helps prevent depression, and there’s research showing that resistance exercise helps decrease the risk of dementia and cognitive issues.”

Adults should aim for 150 minutes of moderate-intensity aerobic exercise per week, plus strength training twice a week. Gradually increasing how much and how often you move your body is an important step toward improving health.

In decades past, you may have focused solely on aerobic exercise and strength training. Now that you’re older, balance, flexibility and functional exercises should also be on your radar.

“Aerobic exercise is your walking, swimming and cycling. Strength training is for maintaining or building muscle with resistance training and/or weights,” said Malcolm Lakdawala, MD, a Cedars-Sinai primary care physician and geriatrician. “Balance and flexibility exercises—things like Tai Chi and yoga—help with fall prevention. Functional exercise—including chair exercises, sit-to-stand moves, stair climbing and even how you lift groceries—plays a role with balance.”

How Older Adults Can Begin Exercising

If you’ve been sedentary, it’s never too late to start moving.

“You can still gain muscle mass and strength—even if you have health concerns—to reduce your fall risk,” Lakdawala said. “Start out slowly. Try standing during commercials if you watch TV all day. Take short walks around the house. Do chair exercises.”

To avoid injury, gradually increase the amount of time that you exercise.

“Start with 15 to 20 minutes at a time if you haven’t been active, then build your way up to 30 minutes or more,” Polakof said. “Give the body time to acclimate. Once walking becomes routine, you could add resistance exercises: a squat or half squat for the legs, or push-ups against a wall for the upper body.”

“As we age, physical activity helps preserve mobility and independence.”

– Landon Polakof, MD

How Active Older Adults Can Stay Motivated

If you’ve been following the same exercise routine for years, assess whether it’s still serving you well. Is running too much for your knees? Does your daily walk take too little effort? Consider modifying your regimen—and including activities you enjoy.

“When someone’s walking 150 minutes a week and they’re doing great, we might say, ‘What about Zumba, Tai Chi, ballroom dancing or getting into the pool?’” Lakdawala said. “What else can they do to be optimized—not just from a physical standpoint, but for mental and overall wellness, to prevent a plateau?”

Exercising with a friend or group may inspire you to keep showing up daily.

“Make it enjoyable, with a community of people around you. That’s what leads to sustainability,” Polakof said. “Aging can lead to loneliness, but an exercise partner or a walking club can help encourage you to continue being active.”

How to Exercise Safely as You Get Older

Exercising consistently may help you stay active for years to come. Here’s how to do it safely:

• Modify exercises as needed. High-impact activity can be hard on the knees, so choose low-impact exercises. Also consider that your balance may not be as good as it used to be and make allowances.
  “Instead of walking on uneven payment or hills, go to a track that’s flat and consistent,” Lakdawala said. “It may not be as exciting, but it’s safer.”
• Listen to your body. Don’t live by a “no pain, no gain” mantra.
  “If something is hurting, especially as we age, it’s not something to ignore,” Polakof said. “These are not push-through-the-pain situations. Talk to a primary care physician or orthopedic surgeon to see if there’s a structural issue going on.”
• Consider physical therapy. Adults coping with frailty may benefit from a few physical therapy sessions to kickstart a new exercise routine.
  “The therapist can assess them, beyond just a balance standpoint,” Lakdawala said. “If they need durable medical equipment, the therapist can determine what’s best and safest for them to use.”
• Develop a relationship with your primary care physician. They can monitor your health and help you reach your fitness goals.
  “Tailoring an exercise regimen to an individual is important, especially for an older adult who may have comorbidities,” Lakdawala said. “They should have a conversation with their physician to see where they’re starting, what they can do safely, what level they aspire to and how to mitigate health complications.”