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Written By THT Editorial Team

Reviewed by Liza Nagarkoti , BSc Nursing, MA(Nutrition), Project Officer (Health) LWF Nepal

As we age, maintaining mobility and independence become increasingly important. Exercise is an effective way to promote these qualities and to prevent age-related health problems. In this article, we will explore the role of exercise in aging, the benefits of exercise for older adults, and how to safely and effectively exercise as you age.

The Benefits of Exercise for Older Adults

Exercise is essential for maintaining physical and mental health as we age. Regular exercise can help:

Improve balance and coordination – This can help prevent falls, which are a common cause of injury and loss of independence in older adults.

Maintain muscle mass and bone density – Regular strength training can help maintain muscle mass and bone density, which can decrease the risk of osteoporosis and fractures.

Improve cardiovascular health – Regular aerobic exercise can improve cardiovascular health, lower blood pressure and reduce the risk of heart disease.

Improve mood and cognitive function – Exercise has been shown to improve mood, reduce anxiety and depression, and improve cognitive function. Safe and Effective Ways to Exercise at Home

Start slow and gradually increase intensity – If you are new to exercise or have not exercised in a while, start with low-impact activities like walking or yoga, and gradually increase intensity as your fitness improves.

Choose activities you enjoy – The best exercise is the one that you will stick with. Choose activities that you enjoy and that are appropriate for your fitness level.

Incorporate strength training – Strength training is important for maintaining muscle mass and bone density. Use weights, resistance bands, or bodyweight exercises to improve strength.

Be mindful of your body – Listen to your body and be mindful of any pain or discomfort. If something doesn’t feel right, stop the exercise and consult with your doctor or a qualified fitness professional.

Incorporate balance and flexibility exercises – Balance and flexibility exercises are important for maintaining mobility and preventing falls. Yoga, tai chi, and stretching exercises can help improve balance and flexibility.

Exercise and Aging: Maintaining Mobility and Independence

As we age, our bodies change, and we may experience a decrease in mobility and independence. Exercise can help slow down these changes and improve overall health and well-being. Recent research has shown that regular exercise can help older adults maintain their ability to perform daily tasks and improve their quality of life.

A study published in the Journal of the American Geriatrics Society found that a program of moderate-intensity exercise, including strength and balance training, improved mobility and prevented disability in older adults. Another study published in the Journal of Aging and Physical Activity found that regular exercise improved balance, gait, and mobility in older adults with Parkinson’s disease.

In conclusion, exercise is an essential component of healthy aging. By incorporating safe and effective exercise into your daily routine, you can improve your physical and mental health, maintain your mobility and independence, and improve your quality of life. Consult with your doctor or a qualified fitness professional before starting any exercise program, especially if you have a medical condition or are taking medication.



  • Centers for Disease Control and Prevention. Physical Activity and Health. https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm
  • Rikli RE, Jones CJ. Development and validation of a functional fitness test for community-residing older adults. Journal of Aging and Physical Activity. 1999; 7:129-61.
  • Keysor JJ. Does late-life physical activity or exercise prevent or minimize disablement? A critical review of the scientific evidence. Am J Prev Med. 2003; 25:129-36.
  • Pahor M, Blair SN, Espeland M, et al. Effects of a physical activity intervention on measures of physical performance: Results of the Lifestyle Interventions and Independence for Elders Pilot (LIFE-P) study. J Gerontol A Biol Sci Med Sci. 2006; 61:1157-65.
  • Petruzzello SJ, Landers DM, Hatfield BD, et al. A meta-analysis on the anxiety- reducing effects of acute and chronic exercise. Sports Med. 1991; 11:143-82.
  • Fiatarone MA, O’Neill EF, Ryan ND, et al. Exercise training and nutritional supplementation for physical frailty in very elderly people. N Engl J Med. 1994; 330:1769-75.
  • Campbell AJ, Robertson MC. Rethinking individual and community fall prevention strategies: A meta-regression comparing single and multifactorial interventions. Age Ageing. 2007; 36:656-62.2.