Dr. Sam Madeira, NMDYou’ve spent a lifetime working hard to build a life for yourself and your family, and maybe watched your children, and even grandchildren, graduate. Retirement doesn’t mean spending the rest of your life in a rocking chair. Many of us will live longer than the generation before us. The question is how to make those years healthy and active.
Why movement matters more with age
It’s tempting to sit out exercise as we get older and let physical health slide. I encourage the opposite. If you’ve never been big on exercise, it’s never too late to start. Exercise may need to be adjusted for your age and abilities, but age alone is no reason to stop.
Knowing why matters. It isn’t enough to be told to exercise; you have to believe it’s worth it. Regular activity helps you keep strength, balance and independence, and it supports your heart, mood and sleep.
How much is enough?
The CDC recommends that adults 65 and older aim for:1
- At least 150 minutes a week of moderate activity, such as brisk walking (or 75 minutes of vigorous activity)
- Muscle-strengthening activities on at least 2 days a week
- Activities that improve balance
That may sound like a lot, but you can build up to it in small pieces.
Walk to your heart’s content
Walking is one of the best kinds of exercise for older adults. In a study that combined data from 15 groups of people with 47,471 adults, more daily steps were linked to a lower risk of death. For adults 60 and older, the benefit leveled off at about 6,000 to 8,000 steps a day, not the often-quoted 10,000.2
- Start slow. Begin with short walks and gradually add time and distance. Don’t overdo it.
- Invest in good walking shoes, and replace them when they no longer cushion and support your foot and ankle.
Stretching: no gym required
You don’t have to join a gym to get started. Gentle stretching helps keep your muscles and joints flexible, and it’s easy to fit in. Sit on the floor (or the edge of a sturdy chair) and gently reach toward one foot, then the other. You can even stretch while you watch television. Don’t worry if you can’t reach as far as your neighbor or best friend: stick with it, and you’ll find you can stretch a little further over time.
Listen to your body
If exercise brings on pain, such as back or neck pain, note when it happens and what you were doing. That information helps your doctor figure out the cause and find ways to keep you moving without it. Check with your doctor before starting a new exercise plan if you have heart disease, diabetes, joint problems or balance concerns.
What would staying active make possible for you in the years ahead: more time with grandchildren, more travel, more independence?
Want to go further?
- Take the free energy & vitality quiz or the environmental health quiz to see what may be behind how you feel.
- Read about gut health and the conditions Dr. Madeira helps with.
- See how care works and programs and pricing for adults in Arizona, Montana and Washington.
This article is general education, not medical advice, and does not create a doctor–patient relationship. Talk with your own doctor before changing your diet, supplements or medications.