Regular physical activity is one of the most impactful steps anyone can take to improve their overall health. Moving more and sitting less provides significant benefits for people of all ages, including older adults, regardless of sex, race, ethnicity, or fitness level. Even those with chronic diseases or disabilities can experience improvements in their quality of life through regular physical activity. The benefits of exercise for older adults are quite remarkable.
The Importance of Physical Activity
According to the U.S. Department of Health and Human Services (HHS), about half of all American adults have at least one preventable chronic disease. Seven out of the ten most common chronic diseases are positively influenced by regular physical activity. Despite these benefits, nearly 80% of adults fail to meet the guidelines for both aerobic and muscle-strengthening activities, and about half fail to meet aerobic activity guidelines. The benefits of exercise for older adults cannot be overstated.
This inactivity comes at a cost—approximately $117 billion in annual healthcare expenses and about 10% of premature deaths are linked to a lack of physical activity.
Physical Activity Guidelines for Adults (Ages 18–64)
Adults between the ages of 18 and 64 should follow these physical activity recommendations:
- Aerobic Activity: Engage in at least 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes per week of vigorous-intensity aerobic activity. Spread aerobic activities throughout the week, and incorporate options like walking, hiking, swimming, biking, or dancing.
- Muscle-Strengthening Activities: Include muscle-strengthening exercises, such as weight lifting, resistance training, or bodyweight exercises, on at least two days a week.
Physical Activity Guidelines for Older Adults (Ages 65 and Older)
Older adults should follow the same guidelines for aerobic and muscle-strengthening activities as younger adults. However, they should also incorporate balance training to reduce the risk of falls and maintain independence. Understanding the benefits of exercise for older adults makes these guidelines especially important.
For older adults with chronic conditions, it’s important to understand how those conditions may impact their ability to exercise safely. If completing 150 minutes of moderate-intensity aerobic activity isn’t feasible, older adults should aim to be as active as their abilities and health conditions allow.
Immediate and Long-Term Health Benefits of Exercise
Immediate Benefits of Exercise
Even a single session of moderate to vigorous physical activity provides immediate health benefits, including:
- Improved sleep quality
- Reduced anxiety and stress
- Lower blood pressure
- Lower blood sugar levels
Long-Term Benefits of Exercise
Consistent physical activity offers a wide range of long-term health benefits for older adults:
- Reduced risk of dementia, including Alzheimer’s disease
- Lower risk of depression and anxiety
- Decreased likelihood of heart disease, stroke, and type 2 diabetes
- Reduced risk of developing eight types of cancer (bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach)
- Lowered risk of weight gain and obesity
- Improved bone health and strength
- Increased independence and ability to perform daily activities. Indeed, the benefits of exercise for older adults cannot be ignored.
Tips for Getting Started
Exercise doesn’t need to be extreme to be effective—it just needs to be consistent. If you’re new to physical activity or returning after a break, start slow and gradually increase your activity level.
Here’s how to get started:
- Start Small: Begin with just a few minutes of activity each day. Add 5–10 minutes each week until you reach your goal.
- Track Your Progress: Keep a journal or use a fitness app to monitor your progress and celebrate milestones.
- Identify Barriers: Find solutions to challenges that might keep you from exercising. For example, if chronic pain makes it hard to stand for long, try chair exercises or gentle stretching. Repeat these activities throughout the day.
- Make It Fun: Choose activities you enjoy, whether it’s gardening, dancing, or a group exercise class. The more enjoyable the activity, the easier it will be to stick with it. The benefits of exercise for older adults extend to activities you enjoy.
Reaping the Benefits of Exercise for Older Adults
The benefits of exercise for older adults are vast, ranging from improved mental health to better physical well-being. Whether you are engaging in aerobic activity, building muscle strength, or improving your balance, physical activity is a cornerstone of healthy aging.
Even small steps can lead to big results over time. By staying consistent and addressing challenges, you can create a routine that supports a stronger, healthier, and more independent life.
(517) 592-1974 
107 Chicago Street, PO Box 189, Brooklyn MI 49230 
(517) 592-1975 
Info@WellWiseServices.org