Move Your Body
Regular physical activity reduces fall risk, improves cardiovascular health, maintains bone density, and supports cognitive function at any age.
If you are helping someone age well
Walk through the home together looking for trip hazards. Encourage balance practice daily — even 5 minutes while holding a counter helps. Being able to get up off the floor is a meaningful sign of functional fitness.
Exercise & Aging
What Exercise Does for Your Body
Reduces risk of heart disease and stroke by up to 35%
Helps control blood sugar and lowers diabetes risk
Strengthens bones and reduces osteoporosis risk
Improves mood and reduces anxiety and depression
Helps maintain a healthy weight
Improves sleep quality
Boosts brain function and memory
Increases energy levels throughout the day
4 Types of Exercise You Need
A well-rounded fitness routine includes all four. Tap each one to learn more and check if you do it regularly.
Fall Prevention & Balance
Do these exercises near a sturdy chair or counter. Stop if you feel dizzy.
Sit-to-stand
Stand up and sit down from a sturdy chair 10 times. Use armrests if needed. Builds leg strength for daily movement.
Single-leg stand
Hold a counter or wall. Stand on one foot for 10–30 seconds. Switch legs. Do daily — balance improves quickly with practice.
Heel-to-toe walk
Walk in a straight line placing heel directly in front of toes for 10–20 steps. Hold a wall for support if needed.
Tai Chi
Gentle flowing movements proven to reduce falls in older adults. Many community centers offer free or low-cost classes.
Home safety checklist
- Remove loose rugs or secure them with non-slip backing
- Improve lighting in hallways, stairs, and bathrooms — use night lights
- Install grab bars in the shower and near the toilet
- Keep pathways clear of clutter and cords
- Wear supportive, non-slip footwear indoors and out
A Sample Active Week
You do not need to do all of this. Use it as a guide and adapt it to your life.
Common Exercise Myths
Myth: I need a gym membership to exercise
Truth: Walking, stairs, bodyweight exercises, and housework all count. No gym needed.
Myth: I am too old to start exercising
Truth: It is never too late. Even people in their 80s see huge benefits from starting to move more.
Myth: Exercise has to hurt to work
Truth: You should feel challenged, not in pain. If something hurts, stop and try something gentler.
Myth: I need to exercise for an hour for it to matter
Truth: Even 10 minutes of movement helps. Three 10-minute walks in a day are as good as one 30-minute walk.