Finding the right exercise at any age

By Patricia Sorensen, MD, Ridgeview Clinics

Exercise goals evolve as we age. While children should participate in at least 60 minutes of physical activity each day, as an adult, your goal is to reach at least 150 minutes of moderate aerobic activity each week OR 75 minutes of vigorous activity in addition to at least two days of strengthening activities.  

Any amount of exercise compared to a sedentary lifestyle is beneficial to your physical and emotional health, cognition, day-to-day function and quality of life. Exercise curtails the development of chronic diseases such as diabetes, high blood pressure, cardiovascular disease and obesity and is extremely important for chronic disease management. Simply put — individuals who exercise live longer.

Exercise should adapt with age

Throughout the different stages of your life, your activity should evolve based on your overall health and functional capacity. For example, if an individual develops osteoarthritis in the knees, low-impact exercise would be a better choice than high-impact exercise to avoid a rapid progression of the arthritis. 

Although weight-bearing exercise is essential for bone health, some individuals may be advised to avoid heavy lifting due to an underlying medical condition. As you age, it is important to incorporate flexibility and balance exercises into your routine to keep joints moving properly and to reduce the risk of falls.

Exercise restrictions are not based on age

There are no activity restrictions based solely on age. Many patients over age 75 still compete in activities such as softball, tennis, pickleball, volleyball, golf and marathons. Activity restrictions are based on an individual’s health status and functional capacity versus age alone.

Consult with your primary care provider for personalized exercise recommendations. It is important to remember that there is a higher risk of injuries as people age, such as fractures and tendon/ligament injuries. In addition, reaction time diminishes with age, so that may also impact your choice of activity.

Exercise for menopausal women

Menopause is a time when women should be exercising more than ever. With the loss of estrogen, a woman’s bone density decreases, which increases the risk of fractures. Women should be screened for osteoporosis at age 65, sooner if a woman has risk factors, so that interventions, such as medications and dietary changes, can be made if necessary.

Weight-bearing exercise, such as walking, is extremely important to maintain bone health and reduce the risk of fractures. During menopause, body fat increases and lean muscle mass decreases; exercise can help counter these realities. The risk of cardiovascular disease increases during the menopausal years, making regular exercise even more important to reduce the risk of heart attack or stroke.

Regardless of age, it is never too late to start

Whether you are 25, 50 or 75+, it is never too late to start an exercise routine. Walking is a great place to start. Consider starting with a 20-minute walk, three times per week. Once you establish a routine, increase the duration, frequency and intensity each week — working up to 150 minutes/week. Stretch your quads, hamstrings, calves, back and arms after any aerobic activity to maintain your flexibility.    

Before starting a new routine, consult with your health care provider for specific recommendations to get started.   

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