Healthy Moves: Exercises That Support Aging and Prevent Falls
Simple ways to stay active, strong, and steady as you age.
Why Movement Matters for Aging Well
Daily movement can help prevent loss of muscle mass and flexibility as we age. Other benefits include:
- Improved strength and balance
- Reduced fall risk
- Increased joint flexibility
- Boosted circulation (which support brain health)
- Improved mood and energy levels
What is Movement?
Movement is any activity that gets your body moving, whether that’s a high-energy workout, a walk around the block, or light stretching at home.
Safe and Simple Exercises for You
There are many ways to stay active that don’t require fancy equipment or a gym membership. Try these options:
- Walking: It’s free, easy on the joints, and great for heart health.
- Swimming or Water Aerobics: Gentle on the body and excellent for building endurance and strength.
- Strength & Balance Training: Resistance bands, yoga, or tai chi can help maintain stability and coordination.
- Pickleball: A fun, low-impact sport that keeps you moving and social!
Even short bursts of movement can have a lasting impact on your health. The key is to find something you enjoy. The more you like it, the more likely you are to stick with it.
Getting Started and Staying Safe
Adding movement to your daily routine doesn’t have to be overwhelming. Here’s how to begin with confidence:
- Start slow: A 10 minute walk is a great first step.
- Wear proper shoes: Supportive, non-slip footwear helps prevent injury.
- Set simple goals: Try adding a little more movement each day by stretching during TV commercials, taking the stairs, or dancing to music while making dinner.
Before starting any new exercise routine, be sure to check in with your doctor – especially if you have any underlying health conditions
Every Step Counts
Schedule a visit with your doctor to talk about ways to stay active and protect your independence. You may want to discuss any recent falls or balance concerns, questions about starting or adjusting your exercise routine, and a list of current medications that may affect your balance or energy.
Questions to ask your doctor
- Am I at risk for falling?
- What types of exercises are safe for me?
- Are there any movements I should avoid based on my health?
- Could my medications be affecting my balance or strength?
- What do you recommend I do to safely increase my activity level?
Be kind to yourself. Your physical health is key to staying independent and enjoying life as you age. Small changes in your daily routine can lead to big improvements in your well-being.
Find a doctor online or contact Member Advocates at 800-515-2220 weekdays, from 7:00 a.m. to 8:00 p.m., and Saturdays, from 9:00 a.m. to 2:00 p.m., closed Sunday. TTY users call 711.
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