Walking and Strength Training for Healthy Aging

Start with your current ability

You do not need to begin with an intense workout. If you have been inactive, start with short, comfortable periods of movement.

Possible starting points include:

• A five- to ten-minute walk
• Gentle movement around the house
• Water exercise
• Walking while shopping
• Light gardening
• Seated exercises

Increase time or frequency gradually. A safe activity plan is more useful than an ambitious plan that causes injury or discouragement.

The Centers for Disease Control and Prevention recommends that adults 65 and older work toward aerobic, muscle-strengthening, and balance activities according to their abilities.

Walking ideas

Walking can be adjusted easily:

• Walk on level ground
• Use a treadmill with appropriate support
• Walk with a companion
• Break one longer walk into shorter sessions
• Choose a well-lit route
• Use a cane or walker if prescribed or recommended

Wear comfortable, supportive footwear. If balance is a concern, avoid uneven surfaces and consider asking a physical therapist about a safer routine.

Simple strength exercises

Depending on ability, examples may include:

• Sit-to-stand from a sturdy chair
• Wall push-ups
• Heel raises while holding a counter
• Resistance-band rows
• Light hand-weight curls
• Supported step-ups

Move slowly and avoid holding your breath. Start with an amount that allows good control. The goal is not to compete with someone else; it is to gradually maintain or improve function.

If you have osteoporosis, recent surgery, severe arthritis, heart or lung disease, or a history of falls, ask a healthcare professional for individualized instructions.

Do not forget balance

Balance exercises may include:

• Standing near a counter with one hand available
• Heel-to-toe walking with support
• Shifting weight from side to side
• Practicing controlled sit-to-stand movements

Never practice challenging balance exercises where a fall could cause serious injury. A qualified professional can help tailor the exercises.

Pay attention to warning signs

Stop exercising and seek medical guidance for symptoms such as chest pain, fainting, severe shortness of breath, sudden weakness, or severe pain.

The most effective routine is one you can perform consistently and safely. A short walk and a few carefully selected strength exercises may be more valuable than occasional extreme workouts.

For related information, read Healthy Weight Management After 60.