We know that physical activity is important for maintaining a healthy lifestyle. Physicians recommend 150 minutes of moderate-intensity aerobic activity and two days of muscle-strengthening activities each week. But how does this change as we age? 

According to experts at the National Institute on Aging (NIA), older adults can benefit from three types of exercise: aerobic, muscle-strengthening, and balance. 

Aerobic exercise is anything that increases your heart rate and breathing like a brisk walk or sustained movement. It requires the lungs to move more air and the heart to pump more blood and deliver it to the working muscles. 

Muscle strengthening exercises, often called strength training or resistance training, are exercises that require muscles to contract, such as lifting a heavy object or moving against gravity. 

Balance involves maintaining the body’s stability while still or in motion. As with muscle-strengthening exercises, balance exercises help to prevent falls and related injuries. 

The good news is, many activities that you may already be doing, including household tasks, can contribute to your physical activity. 

Some ideas for moderate-intensity activities that build endurance include:

• Yard work, such as raking leaves or pushing a lawnmower
• Housework, such as mopping or vacuuming
• Playing with your grandchildren
• A brisk walk around the grocery store or a nearby shopping center – try holding onto a cart for extra stability
  • This can be helpful in the winter when roads or sidewalks tend to be icy
• For a low impact option, try swimming

If you haven’t participated in aerobic physical activity before, gradually building up the time you engage in an aerobic activity can be helpful. Being consistent over time will improve your endurance.