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Exercise for Older Adults: Discover the Benefits

By: CoAction Last Updated: March 27, 2025

As you aim to stay strong and independent in older adulthood, there is a clear recipe for success: exercise.

Exercise plays a role in reducing your risk of more than 30 chronic illnesses, according to a 2025 research reviewopens a new window. And it can extend your life.

The Physical Activity Guidelines for Americansopens a new window suggest that older adults get at least 2 ½ hours of moderate-intensity exercise every week. An example is walking for 30 minutes five times a week. They also encourage strength training at least twice a week and balance-building exercises.

Examples of strength training are using resistance bands or using hand-held weights. Examples of exercises that improve balance are tai chi, yoga, or standing on one foot.

Move More, Sit Less

If you are trying to break out of a sedentary lifestyle, the Guidelines emphasize, “The first key guideline for adults is to “move more and sit less,” because “any amount of physical activity has some health benefits.”

We can each scale exercise to our level of fitness, they suggest. Even if you can’t yet hit the 2 ½ hour mark, “be as physically active as your abilities and conditions allow,” advise the guidelines.

Benefits of Exercise

Exercise promotes wellness for people of every age. For older adults, experts link exercise to many benefits:

Did you know? Physical activity helps prevent eight types of cancer. It also “reduces the risk of dementia (including Alzheimer’s disease), all-cause mortality, heart disease, stroke, high blood pressure, type 2 diabetes, and depression; and improves bone health, physical function, and quality of life,” explain the Physical Activity Guidelines for Americansopens a new window.

For anyone with type 2 diabetes or high blood pressure, it’s worth knowing that exercise can “reduce disease progression,” they add. Activity can also “reduce symptoms of anxiety and depression” and improve cognition. For many older adults, exercise can also be key in managing weight. In all, there are countless ways to win whenever you exercise.

Exercising with Chronic Conditions

What if you have arthritis, chronic pain, or another condition? The National Institute on Agingopens a new window says, “Almost anyone, at any age, can do some type of physical activity, even with a chronic condition.” For example, someone with arthritis may benefit from low-impact activities such as swimming, walking, or tai chi. Someone with Alzheimer’s or another form of dementia may need help adapting simple activities into small blocks. Exercise comes in many forms, so there are ways to make it work for everyone, says the National Institute on Aging.

Before You Start

If you are thinking of starting a new exercise routine, it’s a good idea to check in with your doctor. You can make sure the type of exercise and intensity are right for you. You can identify any modifications you may need.

Try an Exercise Class

For added benefits, exercise with others. An easy way to do this is to take an exercise class or join a group. It’s not only motivating to exercise with others, it’s fun! Experts say the social connections we enjoy in group exercise contribute even more to maintaining a positive mood, managing anxiety, and boosting cognitive health.

In Northwest Indiana, a great place to enjoy a fitness class, dancing, or tai chi with others is the Bonner Senior Centeropens a new window in Portage. See the activity calendar onlineopens a new window.

CoAction opens a new window, the Area Agency on Aging for Northwest Indiana, contracts with the Multicultural Wellness Network to provide Enhanced Fitness Classes at:

Heritage Hallopens a new window in East Chicago also offers line dancing, basketball, and step aerobics.

Another option is Silver Sneakers classes, offered nationally to adults age 65+ through select Medicare plans. You can check out locations near you on the Silver Sneakers websiteopens a new window. Silver Sneakers also offers online classes.

Get Started

Getting into the right exercise routine for you can make you healthier both physically and mentally. Exercise uplifts your wellness and promotes quality of life. For tips on exercise, download the free guide from the National Institute on Aging, Get Fit for Lifeopens a new window check out the video, Get Moving! 7 Ways to Boost Your Health .