Seniors looking for one of the most effective ways to preserve overall health should remember this simple formula: move better, and you’ll likely live better.

Experts agree that staying active is one of the keys to having a better quality of life as we age. It can delay or prevent health problems we often associate with seniors. Think heart disease, type 2 diabetes, obesity, high cholesterol, poor brain health, and certain cancers such as lung, colon, and breast. Since we naturally lose muscle mass as we age, exercise helps boost muscle growth, which can translate into extending mobility and independence.

To stay in step with Healthy Aging Month, the following are three of the most important exercise pillars for optimal senior health.

Prioritize Aerobic Exercise

According to the CDC, those ages 65 and older should have a weekly fitness routine with an emphasis on aerobic exercise. The latter can include walking, dancing, hiking, biking, water aerobics, and more. Experts say aim for 150 minutes of moderate-intensity aerobic exercise each week, which could be 30 minutes per day across five days. The other suggested options are 75 minutes of aerobic activity at vigorous intensity, or an equivalent combination of moderate and vigorous. The CDC says moderate-intensity activity is equivalent in effort to brisk walking, while vigorous-intensity activity is equivalent in effort to running or jogging.

Strength Training

While aerobic activity is vital, it shouldn’t stand alone. Add at least two days of muscle-strengthening activities each week. The CDC recommends targeting all major muscle groups: legs, hips, back, chest, abdomen, shoulders, and arms. This can involve weightlifting, working with resistance bands, or body-weight exercises like sit-ups, pull-ups, and push-ups.

A 2026 study from the Harvard T.H. Chan School of Public Health found that 90 to 120 minutes of strength training per week is linked to a 13% reduced risk of premature death. Furthermore, participants who combined strength training with aerobic exercise saw up to a 45% lower mortality risk compared to those who did neither.

Stay Balanced

For older adults, having good balance can be a health-related insurance policy. Activities that not only raise the heart rate but improve balance, such as yoga and tai chi, remain crucial. Other options can be as simple as regularly practicing single-leg stands while holding onto a secure chair for support, gentle stretching, and heel-to-toe walking. Having solid balance helps maintain mobility, improve posture, keep joint movement fluid, and prevent falls.

Let YourTown Health Guide Your Fitness Routine

Before beginning a new fitness routine, always contact your YourTown Health provider. They can help craft a customized workout regimen. Make an appointment by finding a location near you or messaging us online.

Q&A Recap

How much exercise do seniors need each week?

According to the CDC, adults aged 65 and older need at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity activity per week. Additionally, seniors should engage in at least two days of muscle-strengthening exercises targeting all major muscle groups.

Why is strength training essential for healthy aging?

Natural muscle loss accelerates with age, reducing mobility and increasing fall risks. Strength training builds muscle mass, protects bone density, and preserves independence. Research shows that 90 to 120 minutes of weekly strength training reduces premature death risk by 13%, and up to 45% when combined with regular aerobic exercise.

What are the best exercises to improve balance and prevent falls in older adults?

Low-impact routines like tai chi and yoga are exceptional for building core strength and balance. Simple daily exercises, such as single-leg stands with a sturdy support, heel-to-toe walking, and gentle stretching, also improve posture, joint flexibility, and overall stability.