Staying active as you age is one of the best things you can do for your health, your independence, and your quality of life. The good news is that there isn’t just one “right” way to move. Many different kinds of activities count—and they can all work together to keep your body strong, steady, and healthy.

Let’s start with some simple tips for staying active. Try to mix up the types of activities you do. Variety helps keep things interesting and may lower your risk of getting hurt. And even if certain activities are difficult for you—like walking long distances or climbing stairs—you can still choose other options that feel safer and more comfortable for your body. Everyday movement adds up too. Things like doing yard work, carrying groceries, or light household chores all help keep you moving.

If you ever need to take a break from exercising because of illness, travel, or life changes, that’s okay. When you’re ready to start again, ease back in slowly and build up over time. And remember, you don’t always have to be outside to stay active—indoor options like mall walking or at-home exercise programs can be great alternatives.

Most adults 65 and older benefit from about 150 minutes of moderate aerobic activity per week—which is like brisk walking effort. This could look like 30 minutes a day, five days a week, or shorter chunks spread throughout the week. Another option is 75 minutes of more intense activity, like faster-paced exercise, or a mix of both.

In addition to cardio, older adults should aim for muscle-strengthening activities at least two days a week. This means working major muscle groups—legs, hips, back, chest, abdomen, shoulders, and arms. This could include lifting weights, using resistance bands, doing body-weight exercises, gardening, or yoga.

Balance exercises are also extremely important. These help reduce the risk of falling and help you stay steady on your feet. Activities like standing on one foot, gentle balance routines, tai chi, or exercises that work the legs and core can make a real difference.

Everyone’s body is different, and what feels like “moderate” effort for one person may feel harder or easier for someone else. What matters most is choosing activities that feel safe and doable for you, challenge your body in a healthy way, and help you stay active regularly.

Move in ways that keep you strong, practice activities that improve balance, and try to include movement that gets your heart working a little harder. Small, steady steps can build toward big health benefits. And as always, if you have health concerns or you’re unsure where to start, talk with your healthcare provider.

Reference:

Centers for Disease Control and Prevention. (2025). What counts as physical activity for older adults. https://www.cdc.gov/physical-activity-basics/adding-older-adults/what-counts.html