Why Exercise Matters for Adults Over 65

Regular exercise has a wide range of benefits, including:

• Improves endurance
• Builds strength, flexibility and balance, helping reduce fall risk
• Lowers blood pressure
• Helps manage blood sugar
• Supports mood and sleep

“Exercise maintains your quality of life and independence as you age,” says Erin Szafranski, PT, DPT, a physical therapist at Northwestern Medicine. “It helps you adapt to the musculoskeletal changes that everyone experiences with age and empowers you to spend more time doing the things you love.”

What Exercises Are Safe for Heart Health?

A balanced exercise plan may include the following:

• Cardiovascular (aerobic) exercise: Examples of this type of activity include brisk walking, cycling (outdoors or on a stationary bike), swimming and low‑impact aerobic classes. Cardiovascular exercise supports the heart and lungs and can be adjusted for different fitness levels.
• Strength training: Examples include light handheld weights, resistance bands, weight machines and exercises that use your body’s weight as resistance, such as wall push‑ups.
• Flexibility exercise: Gentle stretching, yoga and range‑of‑motion movements can help joints move more easily and make everyday tasks safer and more comfortable.
• Balance training: Balance often declines after age 65, putting people in this age group at greater risk for falls. “Balance on each foot for one minute a day to maintain your overall balance,” says Szafranski.

“We typically start with low-impact exercise for older adults to decrease stress on the joints due to potential osteoarthritic changes. You can gradually increase the impact as you are able,” says Szafranski.

How Much Exercise Do You Need?

Moderate activity means your breathing is a bit faster, yet you can still talk in short sentences. If you’re new to exercise or returning after a break, begin at a slower pace and increase your activity level gradually.

A sample week of exercise could look like:

• Cardio: Mondays, Wednesdays and Fridays, 30 minutes a day (can be broken up into 10- to 15-minute increments)
• Strength: Tuesdays and Thursdays, 30 minutes a day (alternate between upper body, lower body and core)
• Flexibility and balance: every day, five to 10 minutes a day (separately or included as part of a warmup or cooldown on days you do strength training or aerobic exercise)

Pacing tip: If you’re new to exercise, add five minutes at a time to your cardio routine, or one to two more sets of strength intervals over the course of a few weeks.

Once your exercise routine is more established, you can aim for the number of minutes listed above, or adjust based on your goals and your healthcare team’s guidance.

How To Start an Exercise Routine

• Set small, specific goals: For example, to build momentum, set a goal to walk 10 minutes after breakfast three days a week.
• Attend a group exercise class: Choose a class that will help teach you safe, basic form.
• Use a buddy system: Ask a friend to walk with you or join a walking club.
• Stack habits: Add balance exercises while brushing your teeth or gentle stretches while you’re waiting for lunch to warm up.
• Consider additional guidance: Physical therapy for older adults can provide structure and confidence with your exercise routine.

“The key is finding something you enjoy and making it a consistent routine,” says Allison R. Zielinski, MD, a cardiologist at Northwestern Medicine. “Any amount of activity is better than none, even if it is five minutes at a time. It adds up to big benefits when it comes to heart health and longevity.”

How To Stay Active With Limited Mobility, Arthritis or Other Medical Conditions

• Arthritis or joint pain: Try low‑impact options like swimming, aquatic aerobics and cycling. Shorter sessions more often may feel better than longer ones.
• Balance concerns or limited mobility: Use a sturdy chair, countertop or rail for support. Try seated cardio like marching in place and arm circles, as well as chair‑based strength training with resistance bands.
• Chronic health conditions: Ask your doctor or physical therapist about safe options based on your medical conditions. Cardiac rehabilitation programs for people recovering from a cardiac event can provide supervised exercise and education.

Focus on comfort, range of motion and consistency rather than speed. If pain lingers more than a day or two after sessions, reduce intensity or volume and consult a healthcare professional if needed.

Why Strength Training Matters

Strength training specifically helps:

• Preserve muscle mass
• Protect bones
• Stabilize joints
• Support balance and reaction time
• Lower fall risk
• Boost metabolic health

“I recommend strength training two to three times a week for older adults,” says Szafranski. “Use hand weights or resistance bands, and target all major muscle groups with a focus on functional movements.”

Getting started with strength training

• Choose weights or a resistance band that feels light to moderate at first.
• Begin with one to two sets of eight to 12 controlled repetitions.
• Move slowly and mindfully. Inhale in the starting position; exhale as you exert effort.
• Focus on proper form. Stop a rep or two before fatigue affects your form.
• Rest 48 hours between strength days for the same muscle groups.

If you experience pain, unusual fatigue or discomfort while strength training, stop and rest. Contact your doctor if symptoms persist.

A Safe, Heart‑Healthy Exercise Routine

A balanced exercise plan can make everyday tasks, such as climbing stairs, doing yard work and buying groceries, feel easier and safer. Make physical activity a standard appointment with yourself and keep it simple:

• Track your activity for a couple of weeks to learn patterns and plan exercise around the time you have the most energy.
• Keep gear like gym shoes, exercise bands and a water bottle within reach.
• Use reminders like calendar alerts or a printed class schedule.
• Celebrate small wins, such as adding minutes to your routine, steadier balance or completing daily tasks more easily.

Keep these safety tips in mind:

• Warm up and cool down for at least five minutes every time you exercise.
• Increase one variable at a time (time, days or intensity).
• Have backup options, such as chair routines and an indoor walking path, for days when the weather or your schedule changes.
• Wear supportive shoes.
• Stay hydrated.

When To Stop or Call Your Doctor

• Chest pain or pressure
• Dizziness or lightheadedness
• Confusion
• Unusual shortness of breath
• Racing or irregular heartbeat
• New calf pain
• Severe joint pain
• Sudden weakness

If symptoms do not pass quickly or feel severe, call your doctor.

Also, check in with your doctor before starting a new routine, especially if you have:

• Cardiovascular disease
• High blood pressure
• Had a recent surgery or hospitalization
• New or worsening symptoms

Your doctor can help answer medication questions and set safe targets, like when to time exercise based on blood pressure or diabetes medications.