Most Seniors Aren’t Moving Enough. Here’s How to Change That For Good.
Did you know that only about 14% of older adults get enough cardio and strength training to stay healthy? The upside: it’s easier than you might think to turn things around. With a few simple habits and small daily tweaks, you can boost your mobility, energy, and overall well‑being — starting today.
Don’t have enough time?
Lack of time is the most common reason all of us, including seniors, give for not being physically active. Taking care of grandchildren, husbands, traveling, bridge or mahjong fill our days. Fitting in a workout can feel impossible.
Solution: Exercise does not require long blocks of time to be effective. Think about “exercise snacks” throughout your busy day. Rather than viewing exercise as another time commitment, see it as a chance to take a break – one that relieves stress, energizes you, and gives you a sense of control. Do chair squats, toe raises, wall or floor push-ups, dips, knee raises, or plank breaks to clear your head and manage your stress in a healthy way. Remember: any quantity of exercise and healthy movement is good, so even a little bit provides benefit.
Too Tired?
When we’re low on energy or feeling tired, the idea of physical activity can feel like the last thing we want to do.
Solution: Regular exercise for seniors is one of the most effective natural ways to increase energy. It works by improving circulation, boosting oxygen supply to tissues, releasing endorphins, and increasing mitochondria to fuel your cells. Even low-intensity exercise can reduce fatigue by up to 65%, with tiredness reduced in over 90% of studies.
Here are some quick and easy tips about the optimal times of the day for energy-boosting activity:
For Consistency (Morning): Exercising in the morning sets a positive tone, increases metabolism, and prevents daily appointments from disrupting your routine.
For Strength & Safety (Afternoon): Late afternoon (4–8 p.m.) is when body temperature peaks, providing optimal muscle flexibility and strength, which reduces injury risk.
For Heart Health (Afternoon): Research suggests afternoon exercises are better for lowering blood pressure and enhancing muscle recovery, particularly for men and seniors.
For Arthritis Management: If you have stiffness, avoid early mornings; instead, exercise later in the day when joints are warmed up from movement.
Exercise is Boring.
Repeating the same workout every single week can understandably lead to boredom with an exercise routine. Interestingly, feeling overchallenged or underchallenged by a workout can each lead to boredom, which in turn motivates us to skip our workouts or quit altogether.
Solution: Keep your routine dynamic by rotating among different types of workouts — for example, mix up your resistance training by switching from free weights to machines and bodyweight exercises. Changing your exercise routines every few weeks will stimulate muscle growth and reduce the risk of overuse injuries. Keeping the same exercises for too long may slow or stop your gains, and boredom may rear its ugly head!
Too Sick or Injured for Exercise?
Having an injury or illness (acute or chronic) can often make exercise seem risky, uncomfortable, or impossible, creating worry that any additional movement might worsen symptoms, delay recovery, or cause new injuries.
Solution: First and foremost, make sure you are consulting with a qualified healthcare professional, not advice from a friend, information you get online, or through social media. After your readiness has been assessed, try to shift the focus to what you can do. For example, if jogging aggravates your knees but you are pain-free walking, keep the unaffected area active by choosing lower-impact options to maintain your cardiorespiratory fitness.
If your shoulder or another joint is injured or hurting, there is no reason to stop exercising – simply avoid doing exercises that trigger the pain and work out the rest of your body. Sick? Did you know that moderate physical activity can improve your immune response by increasing the circulation of white blood cells and reducing chronic inflammation?
Listen to your body – it will tell you what you can and cannot do, with pain and fatigue as your best indicators of what you can safely tolerate.
The Weather Makes it Hard to Exercise.
Environmental factors such as extreme temperatures and poor air quality can disrupt even the most dedicated exerciser’s routine. Seasonal changes that reduce daylight hours, summertime humidity that increases perceived exertion, and wildfire smoke pollution that can aggravate respiratory conditions all pose significant challenges to physical activity.
Solution: Expect and plan for weather or air quality issues that will prevent you from exercising outside. Cardio training: This is a perfect time to do your indoor HIIT training with or without cardio equipment. Take power walks in the mall, or if you belong to a gym, use their cardio equipment. Strength training: Everyone should have hand and ankle weights, resistance bands, and mats at home. They don’t take up space, and they offer a great solution to staying fit when circumstances don’t allow you to leave the house.
You can refer to my booklet for safe and effective exercises to do while you are confined to indoors. If you do not have my booklet, let me know, and I will make sure you get one.
I Feel Guilty Making Time for Myself.
Many individuals, especially parents, caregivers, and busy professionals, can feel torn between family and work responsibilities and their own personal health goals when it comes to making time to exercise, especially when others depend on them.
Solution: Reframe exercise as a form of self-care, not selfishness. Regular physical activity reduces stress, improves mood, and increases our ability to focus. Ask yourself, when you take care of your body, are you better equipped to care for others? One such strategy suggests treating workouts like work appointments—fixed, nonnegotiable blocks in your calendar. When exercise becomes routine, guilt diminishes because it’s simply part of your normal day.
Exercise Costs Too Much.
Expenses such as monthly gym or online memberships, high-end exercise equipment, and/or premium workout clothing may all be perceived as very formidable challenges to become physically active. Whereas access to many fitness facilities and equipment is indeed a challenge, is this the only way to become physically active?
Solution: To paraphrase the classic quote attributed to Teddy Roosevelt, “do the best you can, with where you are, with what you have.” Bodyweight exercises can build strength anywhere. Online workouts, many of which are free on platforms such as YouTube, offer endless options for all levels. Simply going for a daily walk, whether inside or outside, is one of the most accessible ways to be physical.
I Feel Awkward and Don’t Know What I’m Doing.
It is very common to feel uncomfortable or even intimidated when first starting out with an exercise program or using unfamiliar equipment, especially when going to public facilities where every other exerciser is seemingly more experienced. This lack of confidence and perceived feelings of judgment can be overwhelming and can prevent individuals from participating.
Solution: Begin with home workouts or sign up for a beginner-friendly class. Most facilities offer new member orientation sessions to help you learn the equipment and are more than happy to help you with your form, so be sure to inquire with the fitness director at your gym. Remember, everyone was a beginner once, and besides, most are so focused on their own workouts that they are oblivious to what you are doing!
Just remember: Changing your mindset may be all you need to get yourself on the path to health and fitness.
