You must have heard people saying that “I’m too old to start exercising.” But the fact is you’re never too old to start on your fitness regimen.

In fact, adults who become active later in their lives show greater physical and mental improvements than their younger counterparts. So, even if you didn’t have the healthiest habits in your 30s and 40s.  Or if you ate too much and exercised too little. It’s completely OKAY.

Related posts  Nutrition in elders: Dietary guidelines for happy aging


And you really can be healthier and more fit now than when you were in your 30s. Trust us!

How Can Exercise Benefit You?

From physical to mental, the benefits of exercise are immense.

  1. Reduces the impact of illness or chronic disease – If you exercise now, you would have a better bone density, blood pressure, improved immune system and digestive functioning. Exercise would also lower your risk of Alzheimer’s, diabetes, heart diseases, obesity.

So, say no to diseases and yes to exercise.

  1. Improves balance and enhances flexibility – You can reduce the risk of falls in older age with strength and flexibility exercises. Regular exercise also helps to alleviate the symptoms of arthritis.
  2. Improves sleep – Regular physical activities will help you fall asleep faster, and more deeply. And you can wake up feeling all energetic the next day.

What to Do If You Don’t Like Exercising?

You are not alone. A lot of people dread working out, you can instead incorporate exercises into the activities that you enjoy.

  • Lift weights while listening to music
  • Watch a show which you really like while on the treadmill
  • Chat with your friends not over a cup of coffee but while walking or stretching
  • Go for cycling if you are stressed – it would help you feel better.
  • Find a buddy whose company you really enjoy and go for walks and engage in some new activities with him/her.

Related posts  Exercise for Elderly with Diabetes

Exercises for Strength

  1. Chair Squat

Squats are one of the great ways to improve the strength of your core and legs. Doing with it a chair is very safe. Here’s how you can do the chair squats:

  • Stand in front of a chair with your feet hip-width apart.
  • Slowly lower your hips toward the chair without actually sitting down.
  • Keep your knees over your ankles and place your weight in your heels throughout the full range of motion.
  • Straighten your body upright and repeat.

Try doing 5-15 repetitions, for 2-3 sets. However, if you feel dizzy or off balance, stop right away.


  1. Wall push-ups

Wall push-ups are great to increase the strength of your shoulders and chest. Here’s how to do wall push-ups:

  • Stand 3 feet away facing the wall, with your feet shoulder-width apart.
  • Lean forward and place your hands flat on the wall. Make sure your hands are in line with your shoulder, and your spine is straight.
  • Lower your body towards the wall and then push it back.
  • Repeat 10 times.

Stretching Exercise

  1. Floor hip flexors

These are great for stretching the thigh, glutes and hip flexors.

How to do floor hip flexors?

  • Lie down flat on the ground
  • Wrap your hands around one leg and pull it back to your chest
  • Hold the pose for 10 to 30 seconds
  • Press the back of your other leg’s knee as far to the ground as you can, while stretching your hip flexor.

Exercises to Improve Balance

  1. The Single Leg Stand

This is a great exercise for improving balance, and also a very simple one. Just lift your one knee up, and balance on one leg. Hold the pose for about 10 seconds, and then do the other leg.

Repeat 5 times per leg.

  1. Heel Raises

This also improves your balance and helps you get used to being on your toes. Simply stand straight and raise your heels of the ground. Hold the pose for about 3 seconds and repeat this for 10 times.

Yoga Is Also Beneficial

As we get older, our strength and balance diminish. Daily activities seem challenging. Therefore, yoga is an effective and safe way to improve the overall strength, balance, flexibility, and it also brings positivity to the mind.

Other Activities to Stay Fit

  1. Walking – It is your first step towards fitness. Go on walks in the morning and feel the changes!
  2. Water aerobics – Working out in water reduces the stain on your joints.
  3. Senior fitness classes – Get enrolled in senior fitness classes; meet new people, talk to them, make friends and release the stress.

Get Started Safely

Before you start any new exercise programme, it’s important to consult a doctor, especially if you have any disease. Consult with your doctor, if any activities should be avoided. 


Exercise just doesn’t add years to life; it also adds life to your years.

Good luck for your fitness journey!




  1. The information provided here is great. Any doubt a patient can have in their mind regarding the symptoms or causes of the ailment they are suffering from is logically explained along with the remedies. There is no dearth of medical information here and what’s even better is that it’s all so simple to understand that you don’t feel lost or overburdened with all that knowledge overload.Thanks for sharing this useful information, kudos to the HCAH team.

Leave a Reply to ajay Cancel reply

Please enter your comment!
Please enter your name here