The US National Institute on Aging is clear: it is never too late to start moving. Physical activity is one of the best tools to stay healthy and independent as we age.
Immediate benefits
Less anxiety, lower blood pressure and better sleep, from the very first days.
Long-term benefits
- Lower risk of heart disease, type 2 diabetes, some cancers, depression and dementia.
- Protection for bones and muscles, and a lower risk of falls.
- Easier daily tasks: getting up from a chair, shopping, climbing stairs.
- Better ability to plan, switch tasks and focus.
Three types of movement
- Aerobic: walking, cycling, dancing.
- Strength: to maintain muscle mass.
- Balance: to prevent falls.
The general recommendation is about 150 minutes a week of moderate activity plus strength work two days a week. Housework counts too.
And yoga?
The NIA mentions yoga and tai chi as mood-supporting practices. Standing poses build strength and balance, and practising in a group adds social connection.
Source: National Institute on Aging – Health benefits of exercise.
