Why Exercise Is So Important for Seniors

Exercise and Seniors: Recent Research

The Centers for Disease Control and Prevention highlights not only the long-term benefits of exercise, but also its immediate impact on people 65 or older. A workout helps you sleep better, reduces anxiety and lowers blood pressure.

Significant long-term benefits include:

• Lowered risk for heart attack, stroke and type 2 diabetes
• Lowered risk for eight cancers, including bladder, breast, stomach and lung cancers
• Better weight control
• Improved bone health
• Better balance and coordination, which lowers risk for falls1

Walking reduces fatigue

Whole-body fatigue, or fatigability, is very common among older adults and can lead to both disability and death. In a study of more than 150 obese older adults around 65 years old, researchers found that combining a healthy diet with a walking program — on a treadmill, with a goal of walking 150 minutes per week — helped significantly reduce fatigability. The study appeared in 2025 in the journal Medicine & Science in Sports & Exercise,2 and was conducted over the course of 18 months.

Exercise lowers dementia risk

Researchers at the Johns Hopkins Bloomberg School of Public Health found that dementia risk decreased with higher amounts of physical activity, in a study published in the Journal of the American Medical Directors Association earlier this year. Dementia risk was 60 percent lower in participants who engaged in physical activity 35 to 69 minutes per week, and risk was 69 percent lower when participants exercised for 140 or more minutes per week.3

Another study of thousands of older adults with an average age of 63 suggests that moderate to vigorous physical activity helps reduce dementia risk even among high-risk individuals. The World Health Organization recommends at least 150 minutes per week of moderate to vigorous aerobic physical activity (MVPA) and at least two days a week of resistance training to lower the risks of frailty and mortality.

Canadian researchers evaluated self-reported data from participants about whether they met the WHO guidelines. They found that older females needed to engage in MVPA to reduce their risk of frailty, whereas resistance training alone didn’t appear to have the same protective effect. By contrast, older men had a lower risk for frailty from strength training alone. The key takeaway is that both types of exercise have a positive effect on reducing frailty and early death.4

Yoga improves mental health and decreases urinary incontinence

Gentle yoga routines can be a great way for older adults to increase flexibility, balance and overall strength. A review of research published in 2020 found that yoga also appears to have a positive effect on boosting attention and other cognitive functions and even reducing depression in older adults.5

Another study, published in 2022, found that regular yoga and Pilates routines improved older women’s pelvic floor strength, reducing urinary incontinence. Researchers noted that yoga poses targeting pelvic floor muscles proved more effective in reducing incontinence compared with Pilates.6

Don’t Forget Nutrition!

In addition to exercise, nutrition is also crucial for healthy aging. For various reasons, such as reduced appetite, many older adults don’t get all the nutrients they need to stay healthy. Seniors tend to get too much folate and sodium in their diets, and they’re commonly deficient in many crucial nutrients such as:

• Protein
• Omega-3 fatty acids
• Dietary fiber
• Vitamins B6, B12 and E
• Calcium
• Magnesium
• Potassium7

A 30-year study published in the journal Nature Medicine in 2025 found that fruits, whole grains, vegetables, nuts, legumes and low-fat dairy were associated with greater odds of healthy aging among participants. Consuming trans fats, sodium, and red and processed meats, however, was associated with lower odds.8

Senior-Focused Fitness

As of 2020, 1 in 6 Americans was 65 or older.9 Considering the incredible growth of the senior population in the U.S., many local gyms and fitness trainers now specialize in safe and effective workouts for older adults.

Senior-focused fitness expertise can be enormously helpful in avoiding injury and getting the most out of your workouts. An expert can design a fitness program tailored to your individual needs. Trainers who cater to senior clients may also have focused recommendations for good nutrition for older adults and advice for exercise recovery, which is an important part of the process.

Fitness Centers

Gyms and fitness centers tailored to older adults can be found all over the U.S. Nifty After Fifty, for example, offers clinically supervised fitness training for older adults in 13 locations in California, Nevada and Arizona, as well as online classes you can take anywhere. Senior-focused gyms offer group classes you won’t find in regular gyms, such as Nifty After Fifty’s No Fall Volleyball and Silver Salsa classes.

Programming for senior fitness centers is designed with older adults in mind and may include a variety of senior-friendly classes, such as balance training and chair workouts. The YMCA offers several classes especially for seniors, including a class for managing arthritis, a modified tai chi class for improving balance, SilverSneakers classes and water fitness classes at certain locations.

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Local Centers

There are also community-based and independently owned senior-friendly gyms across the country, such as Stronger Seniors St. Pete in Saint Petersburg, Florida; the Senior Fitness Center in West Seneca, New York; and the Whitney Senior Center Fitness Center in St. Cloud, Minnesota. Many city parks and recreation departments also offer free or low-cost classes, fitness events and healthy aging workshops.

>> Learn More: Best Ellipticals for Seniors

To find senior-friendly gyms and fitness centers in your area, search the database created by the International Council on Active Aging.10 The database includes dedicated senior-only gyms, as well as fitness, community and recreation centers that feature age-appropriate equipment and tailored programs for seniors. SilverSneakers also offers free fitness classes at participating locations across the country, as well as online classes. Visit their website to find out more!

Professionals with education and training in senior fitness can be better equipped to show you how to overcome the challenges of staying strong and active as you age. And many older adults just enjoy working out among people their own age — and to background music from their generation — at senior-focused gyms. Enjoyable workouts are key to maintaining consistency.

Exercise and Brain Health: Further Resources

Research suggests that leading a physically active life actually changes the brain’s structure and function to reduce the risk of cognitive decline. To learn more about how exercise improves brain health, AARP and Age UK provide a great online resource: the Global Council on Brain Health (GCBH).11

The partnership consists of researchers, health professionals and policymakers who offer research reports and videos on how older adults can improve brain health. Videos include information about reducing stress, improving sleep, social engagement and senior nutrition, as well as exercise.

>> Related Reading: Top 5 Books on Healthy Aging

GCBH Tips for Staying Active

The GCBH suggests two ways to maintain an active life: The first involves adopting a more physically active lifestyle, which incorporates walking, gardening and other everyday movements. The second involves “purposeful exercise,” such as walking, bike riding, strength training and other fitness activities.12

Because establishing a fitness routine isn’t easy, the GCBH recommends that seniors start slowly and build their activity levels gradually. Making firm, specific plans to exercise, being patient about the process, and exercising with a buddy can help you stay on track.

The Two Best Types of Exercises for Seniors

As we age, our bodies begin to function at a slower rate. The typical response to that is to reduce the amount of physical activity we do. Men and women over the age of 65 spend on average at least 10 hours per day in a stationary position. A lack of physical activity puts adults at an elevated risk of health complications. It also reduces quality of life, because the more time spent sitting still, the less able you are to move. Two of the best exercises for aging adults are swimming and walking. They are great for boosting cardiovascular function without putting unnecessary stress on joints.

Swimming

Swimming is a great low-impact exercise suitable for people who suffer from sore or stiff joints. Swimming has benefits for the whole body: It’s good for lung and heart health, builds muscle, and relieves anxiety.14 Australian researchers have found that swimming even helps older adults reduce their risk of falls.15

If you’re new to swimming, seek out private or group beginner lessons at your local pool. Some community pools and local recreation departments offer swim classes that cater to different age groups.

Consult with your doctor first to make sure swimming is a safe exercise for you. It’s also a good idea to have another person nearby who can help if you need it. If you get the all-clear from your health-care provider, aim for 20 to 30 minutes of swimming each session. If you like being in the pool, you may also enjoy aqua aerobics, which can be less taxing than lap swimming.

Walking

Walking is another fitness activity that’s perfect for older adults. Walking is free, and you can do it almost anywhere (even in your home — search for indoor walking workouts on YouTube). Regular walks outside in the fresh air provide many benefits for your mental health too.

It’s never too late to start regularly exercising, but start off slowly if you’re new to frequent walks. Begin with a 15-minute slow walk each day. When you start feeling more comfortable in your stride, gradually increase the speed and the length of your walk. As with swimming, you should aim for 30 minutes a day.

>> Further Reading: Stay safe while you’re out and about with one of our caregiver-recommended 5 Best Medical Alert Systems in 2025.

Before you start a walking routine, make sure you have appropriate shoes. Look for quality walking shoes in a sporting goods store; some walking and running stores will even assess your gait and foot placement to recommend the best shoes for you. You can also ask a senior-fitness trainer for recommendations for a good walking shoe.

Walking can be more fun if you invite a friend, neighbor or relative to come with you. Plus, making plans to walk with someone else makes you less likely to skip it. Your community may also have local walking groups. (Tip: Search Facebook for walking groups in your area.) Some indoor shopping malls also open their doors early to walkers.

9 Simple Exercises to Build Muscle and Avoid a Sedentary Lifestyle

No matter what climate you live in, getting outside every day for exercise can be daunting. Extreme temperatures can have a more profound effect on older adults, so it’s important to be careful that you’re not outside for too long if it’s very hot or very cold. Unpleasant weather doesn’t have to prevent you from getting your exercise though.

Here are nine simple exercises you can do just about anywhere that will help build muscle and avoid a sedentary lifestyle, which can lead to negative health effects.

Note: All of these exercises can be completed with only a chair and some small weights. (If you don’t have any weights, substitute soup cans!) If you haven’t worked out in a while or have issues with balance, chair exercises are great to begin with before progressing to full-body movements. 

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Chair Exercises

Shoulder circles: While in a sitting position, place your fingertips on your shoulders. Move your shoulders forward in a circular motion for 15 reps or until you feel fatigued in the shoulder muscles. Reverse the movement and circle backward. This is a great warm-up exercise to avoid common shoulder injuries.

Shoulder rolls: Sit tall with your feet planted flat on the ground. Shrug your shoulders to your ears and slowly rotate your shoulders in a circle: back, down, forward and back up. When you reach the top, reverse the movement. You can complete 15 reps in one direction and then reverse or alternate directions for each rep.

Toe taps: Sit tall with your feet flat on the ground. Bend your toes toward the ceiling and back to the floor. If this is too easy, move forward to the edge of your chair and keep your legs straight. Make sure to keep your heels to the ground as you bend your toes upward and back down. Perform 10 to 15 reps.
Knee lifts: Sit straight up with your feet flat. Slowly lift your right knee toward your chest, and then lower the foot back to the floor. Repeat with the left knee. Perform 10 to 15 reps. You can do one leg at a time or alternate sides in each rep.

Tummy twisters: Sit straight up in a chair. Keep your feet flat on the floor. Push your elbows toward your sides and keep your forearms out in front (like a Tyrannosaurus rex). Then rotate your torso from side to side, keeping your lower body still.

Standing Exercises

Sideways bends: Stand upright with your feet hip-width apart and your arms by your sides. Slowly bend to one side, sliding your left arm down along your body as far as feels comfortable. Don’t lean forward. You should feel the stretch in the opposite hip. Do 15 to 20 reps on each side. If you want to make it harder, hold small weights or soup cans while you bend.

Calf raises: Stand up tall behind a chair with your fingers lightly resting on the chair back to maintain your balance. Lift both heels off the ground as far as feels comfortable. Keep the movement slow and controlled, and repeat it five to 10 times. To make the exercise more difficult, brace the chair with only one hand. If you’re able to balance easily without the chair, try calf raises without it. If possible, have a buddy close by while performing this move, because it can fatigue the calves suddenly.

Leg extensions: Rest your hands on the back of a chair. Lift your left leg to the side as far as comfortable, keeping your back and hips straight. Avoid bending to the right as you lift your leg. Return to the starting position and repeat with the other leg. Try for 15 reps on each side. Either rotate sides or complete one side before moving to the next. To progress, try moving your leg slightly backward and then forward while it’s lifted before lowering it.

Biceps curls: Hold two small weights (5 pounds or less) or a set of soup cans. Stand straight and tall and hold one in each hand. Standing with your arms at your sides, bend your elbows and lift the weights upward until they reach your shoulders. Lower them back to your sides and repeat for 10 reps.

Listen to Your Body

It’s important to listen to your body during exercise and not push yourself too hard. Stop and rest if you feel fatigued, dizzy or have any type of acute pain. Whenever possible, complete these exercises with someone else in the room in case you need support.

>> Further Reading: Best Exercise Equipment for Seniors.

Also remember to stay hydrated. Drink water throughout the day, and replenish fluids after exercise. Hydration helps prevent cramping and is important for muscle growth and recovery.

Bottom Line

Age-related health conditions and everyday aches and pains can make sticking to a regular exercise routine more difficult as we get older. But making the effort to pack more movement into your day, with NEAT movements and regular low-impact exercise, has significant benefits for both your physical and mental health.

Staying active helps keep your bones and muscles strong, joints lubricated, and depression and anxiety at bay. Those health benefits help you remain independent as you age in place, and they also keep up social connections, which is crucial for healthy aging.