Staying Active in Retirement: Exercise Ideas for Older Adults

Retirement can be a wonderful time to focus on your health, explore new interests, and stay active. Regular physical activity is one of the most important things older adults can do to stay strong, independent, and healthy.

According to the CDC, physical activity can help older adults prevent or delay many health problems, reduce the risk of falls, and maintain the ability to do everyday activities.

How much activity do older adults need?

The Physical Activity Guidelines for Americans recommend that adults 65 and older aim for:

• At least 150 minutes a week of moderate-intensity aerobic activity, such as brisk walking, or 75 minutes of vigorous activity
• Muscle-strengthening activities on 2 or more days a week
• Balance training, such as tai chi or standing on one foot
• Multicomponent activity that combines aerobic, strength, and balance training

If chronic conditions prevent you from meeting these goals, be as active as your abilities and conditions allow. Some activity is always better than none.

Benefits of staying active

• Stronger muscles and bones
• Better balance and fewer falls
• Lower risk of heart disease, stroke, type 2 diabetes, and some cancers
• Better management of arthritis pain and stiffness
• Improved sleep, mood, and memory
• Greater independence
• More opportunities for social connection

Fun ways to stay active

Aerobic activities

• Walking: around the neighborhood, at a park, or at the mall. See our walking guide.
• Swimming and water aerobics: gentle on joints, great for arthritis
• Cycling: outdoors or on a stationary bike
• Dancing: line dancing, ballroom, or Zumba Gold classes
• Pickleball: one of the fastest-growing sports among older Americans
• Gardening and yard work

Strength activities

• Resistance band exercises
• Light dumbbells or household items like soup cans or water bottles
• Bodyweight exercises, like chair stands and wall push-ups
• Group strength classes at senior or community centers

Balance and flexibility

• Tai chi: shown in research to improve balance and reduce falls
• Yoga, including chair yoga
• Simple balance exercises at home (see our fall prevention guide)
• Daily stretching

A sample week

Getting started safely

• Talk with your doctor, especially if you have heart disease, diabetes, arthritis, osteoporosis, or have been inactive.
• Start slowly with 5 to 10 minutes and gradually build up.
• Warm up and cool down with gentle movement.
• Wear supportive shoes and comfortable clothing.
• Stay hydrated, especially in hot weather. Older adults may not feel thirsty even when they need fluids.
• Listen to your body. Mild muscle soreness is normal; sharp pain is not.

Making it a habit

• Exercise with others: join a class, walking group, or senior center program
• Set a routine: schedule activity at the same time each day
• Track your progress with a calendar, pedometer, or app
• Try something new: retirement is a great time to learn a new sport or dance
• Volunteer in active roles, like trail maintenance or community gardening

Overcoming common barriers

• Arthritis pain: Water exercise and gentle movement often reduce pain. The Arthritis Foundation and CDC promote programs like Walk With Ease.
• Fear of falling: Start with balance training, and exercise near a sturdy support.
• Limited mobility: Chair exercises and chair yoga can provide great benefits.
• Lack of motivation: Find an exercise buddy and focus on activities you enjoy.

The bottom line

It's never too late to start moving. Staying active in retirement helps you maintain strength, independence, and enjoyment of life. Find activities you love, start slowly, and make movement a daily part of your routine.