The Twists and Turns: Engaging in Physical Activity at Any Age

Originally published by A Voice For Choice Advocacy on February 13, 2025.

EDITOR’S SUMMARY: Thinking about exercising—the energy you need to muster up, the fitness clothing you need to wear (or so you think), and the time it takes to get it done—can lead to overthinking, overwhelm, and all kinds of mixed anticipation. It’s actually easier to just go “do the thing,” and thank your mind for its objections. The feelings of empowerment, embodiment, and confidence that come from moving your body consistently are unmatched. And funny thing … When you become enveloped in physical activity, your mind takes a back seat and has time to rest.

If what the Polish writer and poet, Stanislaw Jerzy Lec, says is true—“Youth is the gift of nature, but age is a work of art”—then the size of the United States’ art collection is rapidly increasing. Quite simply, the population of the U.S. is aging. Nearly one in five Americans are 65 or older. This is likely due to several factors, but mainly an increase in estimated lifespan. According to the Pew Research Center, the number of people in the United States who are projected to reach 100 years old will quadruple in the next 30 years. By 2054, researchers predict, centenarians will represent 0.1% of the population. That’s good news, of course. But an aging population also represents a unique set of challenges. After all, you don’t just want to grow old, per se; you want to thrive throughout every stage of your unique life. Such a dream requires deliberate planning in the current moment, and another bit of good news is that such a feat is possible (accidents and other unforeseen disasters notwithstanding). As Etta Clark wrote in her 1986 seminal book, “Growing Old Is Not for Sissies: Portraits of Senior Athletes”:

“It takes courage to face the inevitable changes, losses and challenges, but in that struggle, there is also strength, wisdom and grace.”

Moving Your Body Has Benefits Galore

It is known that exercise benefits the body, mind, and spirit. It can help undo past poor habits, and cushion against life's daily stressors. Your exercise routine will typically not stay the same through every stage of life, because your body changes. Some flexibility is required (pun intended) as you age. First, you must examine the why of your what. Why exactly would you push your heart rate in a variety of ways, even as you age? The test-correct answer, of course, is that exercise not only makes you look good and feel better, it also boosts immune response, increases longevity, and buffers against today's increasingly stressful society. The question remains: If it is so good for humans to move their bodies, why do only a quarter of Americans exercise regularly? The answer is that people tend to focus on self-perceived negative aspects about exercising rather than the positives. This could be about time, effort, or their historical experiences. From “Why don’t more people exercise?”:

“An overlooked reason for not exercising can be the result of a previous bad experience. This could be as a child in phys ed class, where activity is often given out as punishment. Or a coach who treated their players poorly. Or even being intimidated to go to the gym as 40% of adults mentioned in one survey. These reasons may be more common than we hear as people are less likely to share their fears and may just say they have no time instead. In the end, why people don’t exercise, or why they stop exercising, is that they perceive the negatives of exercising to outweigh the positives.”

It is helpful to define the components of what is called “exercise,” and what exactly even a simple motion does to your miraculous body. Movement lubricates the joints. It also permits the lymphatic system to work properly, draining cellular debris and waste products from the body. This is why comatose or paralyzed hospital patients are taken through ranges of motion of their limbs. Movement causes a cascade of brain activity, too. When you walk, your brain has to deal with gravity, linear motion, coordination, balance, timing, and proprioception—the ability to know where your body parts are in space relative to each other. Olympic gymnasts, for example, have highly-developed proprioceptive conditioning, allowing them to tumble, flip, and balance so well. Using your muscles creates the ability to maintain and grow them, because the saying "use it or lose it” is true. In order to sustain muscle mass, you have to keep putting your body through physical and muscular stress. This doesn’t have to be Olympic-level workouts … just keep moving. Everyday activities like going for a walk, maneuvering bags of groceries, gardening, or playing pickleball with a friend are beneficial.

Get Moving

Movement can be done at any age, and astonishingly, can be pleasant, like a dip in the lake on a beautiful summer day, or dancing with a loved one in the comfort of your home. There’s no rule saying that humans must be miserable during and after a successful workout. That being said, you shouldn’t be afraid to give your workout a little kick (though getting cleared with your medical provider before beginning any new fitness regimen is a good idea). The general rule of thumb is that you should exercise fast or hard enough that talking becomes a bit taxing. You should not be gasping for air, nor feel pain or lightheadedness. You should be able to hold a conversation with a friend comfortably, only with a little added labor. Walking, for instance, is a fantastic form of exercise that is easily accessible most of the time. And while walking is good if you are able-bodied, if you find it boring or want something different, there are other exercises to explore. Full-body movement may also include bodyweight exercises, cycling, yoga, rowing, or using a climber (a machine with a stair-stepper-like action for the lower body, and cross country skiing for the upper body). Unlike a treadmill, the climber’s intensity is completely controllable. Combinations of outdoor walking, home exercises, and fitness machines can keep boredom at bay.

A blend of cardiovascular and anaerobic exercises (Ex: power walking and lifting weights) is a good choice at all life stages. But as you approach eligibility for AARP membership, it’s time to especially remember strength training (also called resistance training, or exercise where someone pushes or pulls against an external force to build muscle in that area). While the American Heart Association (AHA) is understandably focused on cardiovascular health, they also note:

“... more recent data suggest that RT has significant and favorable effects on traditional CVD [cardiovascular disease] risk factors, including resting BP, glycemia [blood sugar], lipids and lipoproteins and body composition. Benefits tend to be greater in older adults in those with elevated cardiometabolic risk factors.”

Strength training can include bodyweight exercises, resistance, bands, standard gym machines, traditional free weights, and aqua therapy in a pool. This type of training improves muscle strength and functional mobility, like getting out of a car, picking up grandbabies, or carrying shopping bags. It is important to add strength training to your exercise routine 30–60 minutes per week, and getting supervised help is generally a good idea. You don't want to do a deadlift or a squat without proper guidance and injure yourself. The key here is progressive resistance, or gradually adding on weight, intensity, or repetitions. Just because a health enthusiast might have been able to squat twice their body weight in their younger years, doesn't mean they should try that decades later. Ligaments and tendons will react and repair slower than your muscles, so it’s imperative to build up additional resistance slowly. A good rule of thumb is to increase the resistance by no more than 5–10% per week. If you did 5 squats and 8 lunges several times this week, try 7 and 10 next week. Craft a routine based on your body and its needs. Decide what duration and frequency is best, and gradually increase from there. As the National Strength and Conditioning Association says:

"Resistance training programs for older adults should follow the principles of individualization, periodization, and progression.”

If you can work with a personal trainer, their insight into your specific physical aptitude (including age, previous injuries, current fitness level, gender, chronic illnesses, etc.) can be immensely helpful. If a trainer isn’t a feasible option, there are other ways to partner up. Check out beginner fitness plans online for your specific age group or life stage (“how to start lifting weights in middle age,” for example), many of which come with online group communication forums. See if your local health department offers free or reduced fitness resources and classes. Or get a buddy in a similar fitness stage to join in your new adventure. Together, you can be sure to take more frequent rest intervals, set reasonable goals, and go slow. Making a plan is key to being consistent, seeing improvement, and enjoying the process. Having an accountability partner can make it better for everyone. Above all, you can rest in the proven fact that any sort of movement is going to be a boon for your health. From “How and Why Resistance Training Is Imperative for Older Adults,” Maren Fragala, Ph.D. remarks:

‘“Aging, even in the absence of chronic disease, is associated with a variety of biological changes that can contribute to decreases in skeletal muscle mass, strength and function,"’ Fragala says. ‘"Such losses decrease physiologic resilience and increase vulnerability to catastrophic events."’

The British Journal of Sports Medicine did a meta-analysis of prospective cohort studies and concluded that muscle strengthening activities were associated with a 10–70% lower risk of all-cause mortality, cardiovascular disease, total cancer, diabetes, and lung cancer. Quite simply, a sedentary lifestyle can be detrimental to your physical and emotional well-being, and movement can be a life-saver. Here are two different kinds: Flexibility is the ability to move a joint through its full range of motion. It is influenced by muscle elasticity, joint structure, and nervous system coordination. Thankfully, progressive mobility and flexibility movements are simple and easy. Static flexibility, like bending at the waist toward your toes, and dynamic flexibility, like calisthenics, yoga, Pilates, leg swings, arm circles, or walking lunges increase coordination, balance, and blood flow. They warm up your muscles for more intense activity, and buffer against injury. Requiring a higher level of brain activity, balance exercises are one of the most important neuromuscular activities. Why? Because they keep you from falling. Not-so-coincidentally, falling is the number one cause of hospitalization for individuals aged 65 and older. Do you recall studying for exams or learning a new task like playing a musical instrument? Remember how tired you became? Brain activities like these tax your reserve of glucose, its main fuel. And in moderation, that’s a good thing.

Try standing on one foot with your eyes open and count. How far did you get? Researchers found that people who fail a balance test of standing on one foot for ten seconds are twice as likely to die within the next decade. Movements like walking upstairs, walking only on toes or heels, yoga, kickboxing, and dancing all help to improve balance. The key is not to do too much, and take these exercises in a progression. Use a chair, wall, or other person to help stabilize you when needed. Take advantage of everyday opportunities to get balance training. Next time you’re brushing your teeth or waiting in line, gently raise one leg off the ground. Plan a balance routine like any other facet of your exercise program and track your results. Countless videos and websites provide show and tell routines. You don't need to walk a tightrope! Simply walking a straight line on a sidewalk can improve your balance.

Plan for Success

One of the best ways to increase strength, balance, coordination, and vitality while decreasing your risk of adverse health outcomes as you age is to plan. Consider adding strength training to your health program for a minimum of two 15–minute sessions per week. Start with your body weight and add resistance bands; when it gets too easy, do 15 repetitions. Assisted “air” squats, lunges, crunches, and modified push-ups are good ways to begin. Try to work up to three sets of 15 repetitions each. As you implement these exercises with consistency, you will rapidly notice improvement. Adding walking, 90 seconds of balance exercises, or dancing (alone or with a partner) will relieve tension, decrease stress, and support restorative sleep. If the thought of “exercising” brings your mood down or feels like a heavy burden, switch your thought to “enjoying physical activity.” Encompassing a broader range of ways to move your body, physical activity may include gardening, walking your dog, cleaning the house, or window shopping at the mall. Any way you pick yourself up and engage your body will be healthier than staying inactive.

James Clear, in his best-selling book “Atomic Habits,” suggests linking a desired habit to one you already do, like practicing a one-minute meditation before brushing your teeth, or doing a few crunches or push-ups after making your bed. Keep a record of the habits you presently have, and attach a new, desired habit on the tail end. You won’t be creating a habit simply to have another thing to do, but rather, to develop a new practice for an outcome. Define your outcome (Ex: decrease inflammation in your body, less morning joint pain, ease of getting in and out of a car, etc.) and work backward. Movement, strength, flexibility, and balance are important at every stage of life. Putting these exercises into action mode will help ward off premature aging, combat stress and fatigue, delay cognitive impairment, and generate positive emotions, all while making you feel and look vibrant. It doesn't matter whether you are 50 years old or 90. You can plan and execute a program to regain (or maintain) your health, energy, youth and vitality.

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