Regular exercise and movement comprise another core building block to disease risk reduction, especially for diabetes, cardiovascular disease, stroke, depression, osteoporosis, and cognitive decline. Physical activity has a direct, positive influence on most of the chronic diseases afflicting Americans. Physical exercise and activity support the management and treatment of hypertension, cardiovascular disease, type 2 diabetes, obesity, osteoarthritis, sleep apnea, renal disease, and colorectal cancer (Young et al., 2022). However, less than a quarter of adults hit both aerobic and strength training guidelines and roughly half reaching aerobic benchmarks (Young et al., 2022). Inadequate time and inadequate knowledge/experience regarding exercise are the most common barriers cited.

Research has shown that it is important to get a variety of exercise including aerobic / endurance, strength, balance, and flexibility as each one has different benefits. Each type improves mobility and balance, reduces risk for falls and injuries, and prevents boredom. We are never too old move our bodies and find activities that help improve our quality of life. You can learn more about different exercises and checkout some workout examples.

Aerobic exercises and activities typically increase your breathing and heart rate. These activities improve our heart and lungs and prevent or delay many chronic diseases like diabetes, heart disease, stroke, and even some cancers, such as breast and colon cancer. Aerobic examples include cycling, swimming, brisk walking, tennis, dancing, and even yard work. While the recommended goal is 150 minutes of brisk activity a week, try to be active throughout the day even if it you can only do 5-10 mins at a time at first. Doing those 2-3 times day adds up quickly.

Walking is the most convenient weight bearing and endurance exercise in which you can vary your speed, the length of your step, additional weight, and/ or sway of your arms to change your intensity. The American Heart Association has both a beginner walking plan and an intermediate walking plan that are each easy to understand and follow.

Strength training and resistance exercises help as we age to maintain physical independence and balance, while reducing risk of falls and injuries. Try to perform to sets of 10-15 of Strength or resistance exercises for all your major muscle groups on 2 non-consecutive days each week. If you do not have weight or resistance bands, you can still get a workout lifting/carrying grocery items as arm curls or even performing wall push-ups. There are many postural, back, and core exercise that one can do. For more information on specific exercises you can do at home, including pictures and descriptions, check out Bourne Sports Medicine.

Lower body strength exercise improves balance, which in turn reduces risks for falls. Always have a sturdy chair or counter or bar nearby when practicing balance exercises (e.g. standing on one foot, heel-toe raises, or seated-chair stand). Tai Chi and Qigong are also great exercise for balance, coordination, building strength as well meditation moving the body slowly while breathing deeply.  Tai Chi and Qigong have been shown to be beneficial for osteoporosis, arthritis, fatigue, fibromyalgia, anxiety, depression, and diabetes, while improving strength, balance, coordination, and functional capacity (Jahnke, n.d.).

Stretching improves our flexibility and can reduce pain. The slow, purposeful movements while deep breathing during Tai Chi and Yoga improve overall joint health, physical function, and emotional wellbeing. Both can be performed seated in a chair or standing. Breathing, inhaling, and exhaling with movements encourages muscles, joints, and your “mind” to relax.
Local organizations host Tai Chi and Qigong classes; learn more about these activities on this list of organizations. 

For more information, review these resources for chair yoga and for guidelines for safely becoming more active as part of overall cardiovascular health.

Movement and Stress
Physical exercise and activity are critical to positive mental and physical health; physical activity and psychological stress are inversely related (Baban & Morton, 2022). Stress can impair efforts to participate in physical activities and exercise has a positive impact on stress management (Baban & Morton, 2022).

A core concept to be mindful of your own body and its limitations . HAVE FUN; THIS IS FOR YOU!

Safety considerations:
Always listen to you body; Aerobic/ endurance activity should not cause dizziness or chest pain.
Hydration, have water available.
Consider your environment, dress appropriately and use any proper safety equipment.
Involve a friend, spouse, family member, (or well-behaved pet).

NOTE: Always discuss new exercise programs with your healthcare provider to ensure you are healthy enough for the program.

Note: All content provided on this page is for informational purposes only and should not be used as a substitute for advice from your health care provider.

Exercise and Movement References