How to adapt your routine

Some people may find that physical activity and exercise become more challenging as they age. However, regular physical activity is important to maintain mobility, muscle mass, and overall well-being.

There are certain modifications people can make to their exercise routines to make them more achievable as they age.

The organization also recommends at least 2 days of muscle-strengthening activities and balance-improving exercises for adults 65 years old and older.

The National Institute on Aging (NIA) notes that physical activity is important as a person ages. It can improve overall health, well-being, and health-related quality of life.

The NIA lists the following benefits of physical activity and exercise for older adults:

• improved physical function
• reduced risk of falls
• reduced risk and prevention of certain chronic conditions, such as:
• improved mental and emotional health

• hot flashes
• mood changes
• weight gain
• a reduction in bone density
• a reduction in muscle mass

Research from 2019 found that women with higher levels of physical activity experienced less severe menopause symptoms than those with lower levels.

According to Women’s Health Concern, there are three types of exercises a person can focus on during perimenopause and menopause:

• strength-based
• steps
• restorative

Decreased estrogen levels during menopause can cause muscle mass to decline. Strength exercises help build and maintain muscle mass, which increases the metabolic rate.

A person can focus on larger muscle groups, such as the legs, abdominal muscles, and arms. Some examples of strength exercises include:

• squats
• bicep curls
• pushups
• situps

Walking is generally an accessible and affordable form of physical activity that can yield various benefits. For example, it can help with:

• helping strengthen bones
• increasing energy expenditure, which helps with weight management.
• supporting heart health

A person can use a watch or an app to help track their steps. They can begin slowly and aim to increase their step count gradually. One way to do this is to include bursts of walking during the day. This could include a 15-minute walk on their lunch break and then a 15-minute walk in the evening.

Restorative exercises, such as yoga and pilates, can help the body recover and heal as well as increase flexibility and strength.

Osteoporosis refers to a decrease in bone mass and mineral density. This leads to decreased bone strength and a higher risk of fractures.

The risk of developing osteoporosis increases as a person ages. However, regular physical activity can help with:

• preventing bone loss
• making bones denser
• preventing falls and fractures
• improving balance and coordination
• preventing osteoporosis

While exercise is important for bone health, people with osteoporosis need to avoid high impact exercises.

A combination of the following types of exercises can help with bone health and balance:

• Weight-bearing exercises:
  • brisk walking
  • dancing
  • tennis, ping pong, badminton, or other racket sports
  • climbing stairs
• Resistance training exercises:
  • resistance bands
  • free weights
  • resistance with body weight (pushups)
• Balance exercises:
  • tai chi
  • yoga
  • shifting body weight backward and forward while standing with feet together
  • step-ups

It is a good idea to speak with a physical therapist, healthcare professional, or exercise physiologist for advice on exercising safely with osteoporosis.

According to a 2020 systematic review, between 40% and 74% of older adults in the United States experience fatigue.

Physical activity when feeling fatigued can be difficult. However, regular physical activity can help improve an individual’s outlook and energy. A person can begin slowly and gradually increase their activity levels.

• a leisurely walk
• gentle stretches
• tidying up your room or a room in your house
• baking or preparing other food

Once a person begins to feel more comfortable with that level of activity, they can increase to moderate intensity activities, such as:

• walking briskly
• cycling
• swimming
• playing non-competitive tennis
• kicking a ball around in the yard

Physical activity is an important part of the aging process. Regular activity can help with strength, mobility, balance, and menopause symptoms. It can also help reduce fatigue.

The Centers for Disease Control and Prevention (CDC) recommends that older adults get at least 150 minutes of moderate-intensity activity each week, along with 2 days of strength training and balance exercises.

It is possible to adapt activities to individual needs. A person can speak with a doctor, physical therapist, or personal trainer for tips and advice on how to be more physically active.