Staying active at any age: The importance of movement for health
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EmailMovement is important, but as we age, we may notice limitations. Learn ways to stay active for overall health and wellbeing.
As we age, staying physically active and enjoying daily movement becomes more important than ever. While our bodies may start to show the effects of time—sore joints, slower muscle recovery or even conditions like arthritis or back pain—it's still crucial to keep moving. The Centers for Disease Control and Prevention promotes that regular physical activity can improve our quality of life, reduce pain symptoms and help maintain our independence.
According to the Physical Activity Guidelines for Americans, published by the U.S. Department of Health and Human Services, adults over the age of 65 should aim for the same physical activity guidelines as adults under 65. This means at least 2 hours and 30 minutes of moderate-intensity aerobic activity each week. Activities like brisk walking, cycling or dancing can get your heart rate up without leaving you out of breath.
Even if you feel limited in your movement, the good news is you don’t need to do all the activity at once. Breaking your workout and movement into smaller segments, such as 10-minute sessions throughout the day, can help you easily meet the recommended goal. The key is consistency and finding what works for you. In addition to aerobic exercise, it’s also important to engage in muscle-strengthening activities at least two days a week, and don’t forget about stretching and flexibility exercises to maintain balance and joint mobility.
There are many ways to sneak in physical activity and movement throughout the day without feeling overwhelmed. Here are simple ideas to get you started:
- Take a walk inside – This provides a climate-controlled space to move, and it’s a great way to stay active regardless of the weather outside.
- Park farther away – Whenever you’re out running errands, park at the far end of the parking lot to add a bit of extra walking to your day.
- Use the stairs – Skip the elevator and take the stairs when you can. This helps improve muscle strength and balance.
- Take a stroll on your lunch break – Use part of your lunch routine or work lunch break to walk around the block or take a short walk in the neighborhood.
- Try swimming – If you experience joint pain or arthritis, swimming can be an excellent, low-impact exercise to improve mobility and strength.
The U.S. Department of Health and Human Services highlights that regular physical activity has numerous health benefits. For older adults, these benefits are especially important, including:
- Lowering the risk of chronic diseases like heart disease, stroke, type 2 diabetes, high blood pressure and certain cancers.
- Preventing weight gain and improving your overall fitness—both cardiovascular and muscular.
- Enhancing mental health by reducing symptoms of depression and anxiety.
- Boosting cognitive function is essential as we age.
Before beginning any new exercise routine or movement, it’s always a good idea to consult with your healthcare provider, especially if you have existing health conditions or concerns. If you’re looking for extra guidance and support, consider joining one of Michigan State University Extension's health programs. These programs are designed to help older adults stay active and manage conditions like arthritis and chronic pain. Some options include:
- Tai Chi for Arthritis and Falls Prevention: A gentle program that can help improve balance, flexibility, and overall movement.
- Chronic Pain PATH (Personal Action Towards Health): A program designed to help participants develop strategies to manage chronic pain and stay active.
To learn more about these programs and others, visit MSU Extension’s virtual events calendar or contact your local Extension office.