• 2019 GAPNA Pharmacology Conference: Contemporary Pharmacology and Prescribing in Older AdultsJoin us at the 2019 GAPNA Pharmacology Conference:
    Contemporary Pharmacology and Prescribing in Older Adults

    March 28-30, 2019, Chicago Hilton, Chicago, IL.

    Earn up to 11.5 CNE hours.


    Find out more about it and REGISTER today!

  • Poster PresentationCALL FOR: Podium and Poster Abstracts

    For the 37th GAPNA Annual Conference
    at the Paris Hotel
    Las Vegas, Oct. 2-5, 2019

    GAPNA members are invited to submit an abstract about their innovative work, that should enrich the APRN's knowledge and/or enhance the care of an older adult.

    Submit by March 15, 2019!

  • W A N T E D   G A P N A   L E A D E R S!
    Call for Nominations!

    Have you ever considered stepping forward, accepting the challenge and volunteering for a position on the 2019 National Board of Directors? Register online NOW by April 1, 2019!

    Step Up - NOW is the Time! Register Here>

  • Gerontology Resources for APRNs in Acute and Emergent Care Settings ToolkitCareer Center

    NEW! The goal of the Gerontology Resources for APRNs in Acute and Emergent Care Settings (“Acute Care Resource Guide”) is to make geriatric and gerontological content easily accessible to those caring for older adults in higher acuity care settings.

    Learn more about the toolkit

  • FREE continuing education credit is available for the following session:

    "Diastolic Heart Failure Management"

    (session captured at the GAPNA 2017 Annual Conference)

    For Jan/Feb 2019 - Get Your Free CNE Now!

  • Poster PresentationONLINE NOW:

    2018 GAPNA Conference Poster Presentations

    Note the latest trends in the care, education, and research of the older adult population.


    View the 2018 Poster Presentations from the Annual Conference!

Patient FAQS - Exercises for Seniors

NIHSeniorHealth.gov, the website for older adults, makes aging-related health information easily accessible for family members and friends seeking reliable, easy-to-understand online health information. This site was developed by the National Institute on Aging and the National Library of Medicine, both part of the National Institutes of Health (NIH).

NIHSeniorHealth features authoritative and up-to-date health information from the NIH. In addition, the American Geriatrics Society provides expert and independent review of some of the material found on this website. Health topics include general background information, open-captioned videos, quizzes, and frequently asked questions (FAQs). New topics are added to the site on a regular basis.

Below are FAQs regarding this topic.

Exercises for Seniors

1. What kinds of exercises should I try?

Try to choose activities that include all four types of exercise – endurance, strength, balance, and flexibility – because each type has different benefits.

  • Endurance exercises like walking, swimming, or jogging will make it possible for you to walk farther, faster, and uphill.
  • Strength exercises such as weightlifting will strengthen your muscles and make you stronger.
  • Balance exercises like standing on one foot can help prevent falls.
  • Flexibility exercises like yoga help keep your body limber and flexible.

2. How much physical activity do I need?

Physical activity needs to be a regular, permanent habit to produce benefits. Every day is best, but doing anything is better than doing nothing at all. Try to do all four types of exercises: endurance, strength, flexibility, and balance. Mixing it up will help you reap the benefits of each type of exercise, as well as reduce boredom and risk of injury.

Endurance Exercises: How Much, How Often?

The goal is to achieve at least 30 minutes of moderate-intensity endurance activity on most or all days of the week. Examples of endurance exercises include:

  • Walking briskly on a level surface
  • Swimming
  • Dancing
  • Gardening, mowing, raking
  • Cycling on a stationary bicycle
  • Bicycling
  • Playing tennis

Strength Exercises: How Much, How Often?

Try to do strength exercises for all of your major muscle groups on 2 or more days a week for 30-minute sessions each, but don’t do strength exercises of the same muscle group 2 days in a row. When using weights, take 3 seconds to lift or push a weight into place, hold the position for 1 second, and take another 3 seconds to return to your starting position. Don't let the weight drop; returning it slowly is very important.

Muscle strength is progressive over time. Gradually increase the amount of weight you use to build strength. When you can do two sets of 10-15 repetitions easily, increase the amount of weight at your next session.

Flexibility Exercises: How Much, How Often?

Do each flexibility exercise 3-5 times at each session. Slowly stretch into the desired position, as far as possible without pain, and hold the stretch for 10-30 seconds. Relax, breathe, then repeat, trying to stretch farther.

Always warm up before stretching exercises. Stretch after endurance or strength exercises. If you are doing only stretching exercises, warm up with a few minutes of easy walking first. Stretching your muscles first may result in injury.

Balance Exercises: How Much, How Often?

You can do the balance exercises seen here as often as you like. They overlap with the lower-body strength exercises, which also can improve your balance. In the beginning, using a chair or the wall for support will help you work on your balance safely.

Added July 13, 2017: A notice posted on the NIHseniorHealth.gov Website:
NIHseniorHealth.gov will be retired on August 1, 2017. To continue finding reliable, up-to-date health and wellness information for older adults from the National Institutes of Health, we’re referring you to https://medlineplus.gov/ or https://www.nia.nih.gov/health/.