Staying fit as you grow old

Physical exercises for elders are essential for maintaining good health and quality of life as we age. Regular physical activity can help prevent chronic diseases such as obesity, heart disease, and diabetes, as well as improve cognitive function and reduce the risk of falls and fractures.

According to the World Health Organization, adults aged 65 and older should aim for at least 150 minutes of moderate-intensity aerobic activity per week, in addition to muscle-strengthening exercises at least twice per week. This can include activities such as walking, cycling, swimming, or dancing.

However, it’s important for elders to consult with their healthcare provider before starting a new exercise program, and to choose activities that are appropriate for their abilities and fitness level. For example, low-impact exercises such as Tai Chi and yoga can be a good option for those with chronic conditions or limited mobility.

In addition to the physical benefits, regular exercise can also improve mental well-being in elders. Studies have shown that physical activity can reduce the risk of cognitive decline and dementia, as well as improve mood and reduce the risk of depression.

One key to success in an exercise program for elders is finding activities that are enjoyable and motivating. This can mean trying out different types of exercise to see what works best, or finding a group or class to exercise with for social support and accountability.

Another important consideration is safety. It’s important for elders to pay attention to their body and listen to any signals of discomfort or pain. It’s also a good idea to exercise in a safe environment, such as a well-lit and level area, and to wear appropriate shoes and clothing.

Overall, regular physical exercise is essential for maintaining good health and quality of life as we age. With the right approach and support, elders can enjoy the many benefits of regular physical activity.


World Health Organization. (2021). Physical activity and older adults. Retrieved from

Mayo Clinic. (2021). Exercise and physical activity: Your everyday guide from the National Institute on Aging. Retrieved from

Harvard Health Publishing. (2021). Exercise for seniors: Get moving again. Retrieved from

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