While exercise may seem intimidating, there are many types of physical activity to choose from. Engaging in regular exercise is an excellent goal for people of all ages to strive for. Exercise can help control weight, reduce the likelihood of diseases like Type 2 diabetes, cancer, and high blood pressure, boosts mood and energy, and promotes more restful sleep. Choose exercises that best fit your current fitness level and desired intensity to make the most out of your physical activity.

Click the buttons below to check out each section!

Click Here to visit the National Institute on Aging for more information on exercises for older adults.

Click Here to visit the Center for Disease Control website for information on how exercise is beneficial and why you should engage in regular exercise.

Click Here to explore the American Cancer Society’s guideline for physical activity.

Click Here to find the calories burned during different exercises and daily activities (an interactive tool developed by the American Cancer Society).

Click Here to find the target heart rate that you should try to reach while exercising (an interactive tool developed by the American Cancer Society).

Aerobic exercise is characterized by increased heart rate and breathing.

Low intensity examples:

• Walking

• Swimming

High intensity examples:

• Running

• HIIT aerobic exercises

Body weight exercises that use large muscle groups

Low intensity examples:

High intensity examples:

• Max reps exercises

A type of aerobics that increases heart rate and breathing in a fun, engaging way

Low intensity examples:

High intensity examples:

Low impact exercise that strengthens muscles and improves posture

Low intensity examples:

High intensity examples:

Low impact and intensity exercise that improves strength, balance, and posture

Low intensity examples:

High intensity examples:

Aerobic exercise that improves heart and lung function

Low intensity examples:

• 80/20 training (mostly low intensity, some high intensity)

High intensity examples:

• Run at a moderate pace for 30 seconds. Jog/walk for 2 minutes at a slower pace. After your rest, repeat the run/walk intervals until you get tired or reach 10 intervals.

The National Institute of Health (NIH) provides helpful information on the benefits of exercises and lists some great examples of simple exercises you can do at home. NIH Guide to Physical Activity

MedlinePlus has combined resources from NIH: National Institute on Aging to provide an expansive list of exercises, tutorials, and tools catered to older adults. MedlinePlus Exercise for Older Adults

National Council On Aging lists several exercise programs perfect for older adults looking to become more active. NCOA Exercise Programs That Promote Senior Fitness