Maybe you haven't exercised since school. Maybe an injury, illness, busy years, or just life got in the way. Whatever the reason, it's never too late to start moving again, and you don't need a gym, special clothes, or to be "in shape" first. Moving your body more, at any age and any level, is one of the kindest things you can do for yourself.
First, check in with your doctor
If you have a heart condition, high blood pressure, diabetes, joint problems, or haven't been active in a long time, talk to your doctor before starting. Ask what kinds of activity are safe for you and whether there's anything to avoid. Most people can safely start with gentle walking.
How much activity do adults need?
The U.S. Centers for Disease Control and Prevention (CDC) recommends that adults aim for about 150 minutes of moderate activity a week, like brisk walking, plus muscle-strengthening activities on two days. Older adults are also encouraged to include activities that improve balance.
That might sound like a lot, but it can be broken into small pieces, like 20 to 30 minutes a day, or even 10 minutes at a time. And if you're starting from zero, any amount is better than none. Begin where you are and build slowly.
Easy ways to begin
1. Walk
Walking is free, gentle, and can be done almost anywhere. Start with five or ten minutes and add a few minutes each week. Walk with a friend or a dog to make it more enjoyable.
2. Try chair exercises
If standing for long is hard, seated exercises can still raise your heart rate and build strength. Many free chair exercise videos are available online.
3. Build strength with everyday movements
Standing up from a chair without using your hands, wall push-ups, lifting soup cans, or carrying groceries all build strength. Stronger muscles make daily life easier and help protect your joints.
4. Practice balance
Stand on one foot while holding the kitchen counter, walk heel to toe, or try a beginner tai chi or yoga class. Good balance helps prevent falls, which matters more with every birthday.
5. Get in the water
Swimming and water aerobics are easy on the joints and great for people with arthritis or extra weight. Many community pools offer low-cost classes.
6. Do something you enjoy
Dancing, gardening, pickleball, bike rides, playing with grandkids. If you enjoy it, you'll keep doing it. For more ideas, see How to Have More Fun as an Adult.
Free and low-cost places to exercise
- Parks, trails, and shopping malls for walking in any weather.
- Community and senior centers, which often offer free or low-cost exercise classes.
- YMCAs, many of which offer financial assistance for memberships.
- Fitness benefits through some Medicare Advantage plans, which may include free gym access. Check with your plan.
- Free online videos for walking workouts, chair exercises, yoga, and stretching.
Staying safe
- Warm up with a few minutes of gentle movement, and cool down afterward.
- You should be able to talk while exercising. If you can't, slow down.
- Some muscle soreness is normal at first. Sharp pain is not. Stop and rest if something hurts.
- Drink water, wear supportive shoes, and dress for the weather.
- Stop right away and get help if you feel chest pain, severe shortness of breath, dizziness, or faintness.
Making it stick
Put your walks on the calendar, find an exercise buddy, and track each day you move. Celebrate small wins, like walking a little farther or getting up from a chair more easily. And if you miss a few days, simply start again. For more on lasting habits, read How to Build Healthy Habits That Last.
Keep going
For daily affirmations and practices about moving your body, visit the Physical Fitness and Agility page in Today's Focus.
This guide shares general information, not medical advice. Please talk with your doctor about what's right for you.
The best exercise is the one you'll actually do. Take the first step today, even a short one.