Exercise

A powerful prescription for healthy aging

The strongest routine includes aerobic, resistance, and balance training. Each offers different benefits, so use this guide to include all three in a schedule that works for you.

Safety note: Stop exercising and consult a healthcare professional if you experience prolonged or sharp pain, severe fatigue, shortness of breath that persists at rest, chest pain, or sudden swelling in your legs.

Step 1: Start safely

Prepare your space, know your limits, and make a plan before you begin.

Before every workout

Make the space safe

  • Remove rugs, electrical cords, and other tripping hazards.
  • Choose a well-lit area with a fan or good airflow.
  • Stay aware of the people and objects around you.

Get your body ready

  • Wear supportive, non-slip shoes.
  • Eat a small snack and drink water.
  • Warm up for 5–10 minutes with gentle movement.

Keep support nearby

  • Use a sturdy countertop, wall, or chair when needed.
  • Use your cane or walker during exercise if you normally use one.
  • Exercise with a friend or family member when possible.

Listen to your body

  • Choose activities that feel comfortable for you.
  • Take breaks and drink water when needed.
  • Stop if you feel pain, dizziness, or unusual shortness of breath.

Additional safety info

Guidance for the gym, outdoors, resistance training, and balance practice.

Prepare before activity and know what to do if a fall happens.

Step 2: Warm up first

Use a short mobility routine before activity to help your body warm up.

Step 3: Build a balanced routine

Include all three in your routine.

Aerobic exercise

Build heart health, endurance, energy, and brain-supporting circulation.

Resistance exercise

Strengthen muscles and bones for safer, easier everyday movement.

Balance and stability training

Improve steadiness, movement control, confidence, and fall prevention.

Common questions

Practical answers for beginning an exercise routine and keeping it going.

Starting your exercise program

If your question is not answered here, speak with your healthcare provider.

Getting started

Common health concerns

Building a routine

Noticing improvements

Finding resources

More ways to stay active

Enhance®Fitness, opens in a new tab

  • A low-cost, CDC-approved, evidence-based program that is approved for people with arthritis.
  • Offers 1-hour classes combining aerobic, resistance, balance, and stretching exercises.
  • The supplied guide notes that it is fully covered by Medicare Advantage and many other insurance plans.

HASfit, opens in a new tab

  • Free videos and 30-day programs for aerobic, resistance, and balance training.
  • Includes a free mobile app for tracking progress.

AARP Staying Fit, opens in a new tab

  • The supplied guide lists a low annual cost of about $12–$15 and notes that Renew Active® through UnitedHealthcare may cover it.
  • Membership can include outdoor fitness parks, a 30-day video program, a video library, and interactive in-person and at-home group classes such as Zumba, Tai Chi, chair yoga, and strength training.

Coverage can vary from year to year. Contact your insurance provider to confirm current eligibility, benefits, and costs for YMCA memberships, SilverSneakers, Silver&Fit, Enhance®Fitness, Renew Active®, and other wellness programs.