CNET46%
Do These 3 Types of Exercises to Stay Active as You Age 34%
By Ashlee Valentine0%
11/26/2025, 4:39:00 PM
Topics: Exercising
Keywords: Exercise, Aging, Fitness, Health, Mobility, Strength, Balance, Cardio, Strength Training, Older Adults
BS Summary: This article contains 27 faulty reasoning types, including Appeal to Authority, Optimism Bias, and Halo Effect, with Ambiguity (Equivocation) as the most egregious example at 20.8% saturation with 221 hits. Analysis detected 1,552 faulty-reasoning hits from 1,061 analyzed words, generating a BS Score of 42.3% and a BS Rank of 34% (13,970 of 21,176 articles). This article is better (less manipulative) than 66.00% of the article peer group.
Aging is a natural part of life, but it doesn't have to mean losing mobility or strength or getting weaker.
If you want to remain independent and active well into your silver years, it's entirely possible.
You just need to adjust the type of activities you're engaging in.
Staying active is one of the most effective ways to stay independent and feel good as the years pass.
Alongside that, you should also make sure to get proper rest.
According to a recent CNET survey, 46% of surveyed US adults are willing to invest in a better sleeping setup and it's something to keep in mind as you age.
The right combination of movement, rest and nutrition can help you stay strong, flexible and ready for whatever life throws your way.
Exercise also plays a huge role in how you feel and function over time.
Based on a recent Reddit thread, there is a growing understanding about the importance of weight training too.
With that said, here's advice from fitness experts about the top exercises you should do to support strength, balance and energy.
Maintaining these three factors will keep you healthy enough to continue doing the things you love, no matter your age.
The best anti-aging exercises for older adults
The best exercises for you will depend on factors like your current fitness level and medical conditions requiring a limited or modified approach.
It's never too late to begin a good exercise program.
The CDC recommends the following weekly physical activity for adults aged 65 and older:
150 minutes a week minimum of moderate aerobic activity, such as brisk walking, or 75 minutes of vigorous activity, like jogging.
Two days a week minimum of strengthening exercises, like lifting weights.
Balance-improving activities, like balancing on one foot.
Here are some examples of what that exercise routine can look like for older adults.
1.
Moderate cardio
The CDC defines moderate aerobic activity, also known as cardio, as a 5 or 6 on a scale of one (sitting still) to 10 (working hard).
Some activities that are light cardio for one person may be moderate cardio for another.
Walking is a common form of moderate cardio, especially popular with older adults.
"Walking can be a great activity," Robinson said.
"But many people with arthritis cannot tolerate walking for distances.
This is because the average ground reaction force going through the knee is 1.2 to 1.5 times the person's body weight.
So what seems like a minimal impact activity can be too much."
Robinson recommends water exercise for patients with arthritis in their legs or feet.
"This reduces the forces through the knee by 50% to 75% as compared to walking on land," he said.
Other forms of moderate cardio include hiking, running errands or doing certain chores (like raking leaves), some types of yoga, bike riding and using an elliptical.
2.
Light strength exercises
Erin Stimac, personal trainer and group exercise instructor, says functional movements are the foundation for maintaining independence, reducing the risk of injury and enhancing your overall quality of life.
Erin recommends incorporating strength exercises that cover essential functional movements:
Squatting (sitting and standing): Squatting exercises are vital for regular daily life and contribute to improved mobility and stability.
Hinging (bending down): Essential for tasks like picking up objects, hinging exercises strengthen the lower back and promote flexibility.
Pushing (body weight or objects): Pushing enhances upper body strength and supports activities like getting up from the ground or lifting objects.
Pulling (toward the body): This strengthens the back muscles and is crucial for maintaining posture and balance.
Carrying: Life often requires you to carry objects from one point to another.
Reduced grip strength is closely linked to mortality, predicting risk for early death better than blood pressure.
Some specific CDC-recommended light strength exercises that can incorporate functional movements include weight lifting, using resistance bands, working in a garden, bodyweight exercises like pull-ups or push-ups and various yoga postures.
3.
Exercises to help your balance
It is common for older adults to have balance problems.
Good balance, however, reduces the risk of falls.
"To improve balance, you need to perform balance activities for short periods of time throughout the day, as opposed to 10 to 15 minutes once a day," said Robinson.
He recommends the following balance activities, which can usually be done safely at home:
Stand on both feet in front of a counter.
Let go of the counter to see how long you can maintain your balance without grasping the counter.
Repeat this activity three to five times throughout the day until you've built up to three 45-second periods.
Once you've achieved this, move on to the next exercise.
Repeat the balance exercise above, but this time close your eyes.
Yoga is also a common form of exercise known to improve balance, according to Johns Hopkins Medicine.
Exercises older adults should avoid
Are there specific exercises older adults should avoid entirely?
According to Stimac, the answer is generally no.
"Contrary to common beliefs, there's no need for older adults to shy away from any specific movements," Stimac said.
"The fear of injury should not deter them from engaging in strength training.
Instead of focusing on limitations, we should explore what movements are suitable for each individual."
If you have a disease, condition or injury that involves physical limitations, you should always follow the guidance of your doctor.
With proper guidance and modifications, you can still find ways to achieve physical fitness.
Stimac says there's no one-size-fits-all approach and that every aging person deserves a tailored program that enhances strength and ability while considering individual needs.
"By embracing personalized plans and debunking myths, we empower older adults to lead active and fulfilling lives," she said.
Exercises for older adults FAQ
What type of exercises should older adults do?
It's recommended that older adults get a good combination of aerobic activity (brisk walking, jogging), strength training (kettlebell exercises, resistance band exercises) and balancing exercises (yoga) to maintain activity levels as they grow older.
Is there a minimum amount of exercise required by older adults?
According to the CDC, it's recommended that adults aged 65 and over get at least 150 minutes of moderate aerobic activity along with two days of strength training a week.
They also suggest including balance-improving activities.
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