5 Exercises for People Over 50
Ideas for getting active at any age
The Physical Activity Guidelines for Americans recommends at least 150 to 300 minutes of moderate aerobic activity—like brisk walking or fast dancing—each week. Adults also need muscle-strengthening activity—like lifting weights or doing push-ups—at least 2 days each week. We have options to help you add activity into your routine, and in a way that works for you.
Walking
No matter where you are, you can almost always take a few, or a lot, of steps. You can do it alone or with a friend, inside, outside, with music, to a video, in a park, or in your yard. There are even mobile apps that can help. Learn about the benefits of walking and find tips for getting started in the MOVE! Veteran Workbook.
Get the MOVE! Veteran Workbook on the MOVE! website
Core Exercises
Your core muscles, or abdominals, are the muscles around your stomach. Strong abdominals play an important role in good posture, respiratory function, and low back health. You can get started at home with this 20-minute seated core-strengthening routine led by a VA exercise physiologist.
Learn core-strengthening exercises
Yoga
If you prefer something more meditative, or you'd like to increase your flexibility, balance, and focus, try yoga or tai chi.
Find an introduction to yoga or tai chi on the Whole Health website
Strengthening
This can be done with equipment, household items, or your body weight. If you have access to an in-home gym, there are many options for equipment based on what part of your body you want to strengthen. It's recommended that you perform strengthening exercises at least twice per week and that you target the large muscle groups each time. Always be careful when doing strengthening exercises and be sure you monitor your posture to prevent injury.
The MOVE! Veteran Workbook linked above also shares examples of strengthening exercises. Some use small hand weights or resistance bands. You can do others using just your body weight. Watch this video to learn how to perform wall push-ups.
Sports
Pick your favorite one to do alone or with your partner. Tennis, pickleball, golf, cycling, running—anything that uses your full body and gets your heart pumping.
Sign in to track your progress
Stay on track to a more healthy lifestyle using My HealtheVet's Track Health Journal. You can set goals and track your progress. It also becomes part of your Personal Health Record and is available to view online or download.
After January 2025, you'll need to use Login.gov or ID.me account to sign in to My HealtheVet and other VA tools.
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