Exercise for Older Adults

Older adults should target at least 150 minutes of moderate‑intensity aerobic exercise per week, spread over most days. This can be broken into 30‑minute sessions, 5 days a week, or shorter bouts of 10‑15 minutes if that fits your schedule. The key is consistency rather than a single long session. What strength exercises are safe if I have knee pain?::Low‑impact strength moves such as seated leg presses, wall push‑ups, or resistance‑band rows are good options. Focus on slow, controlled motions, keep the load light (about 1–3 kg or a light band), and avoid bending the knee beyond 90 degrees. If pain worsens, stop and consult a physical therapist. How can I add balance training into my daily routine?::Simple balance tasks can be done anywhere: stand on one foot while brushing teeth, walk heel‑to‑toe along a hallway, or practice Tai‑Chi steps in the living room. Aim for 5‑10 minutes daily, gradually increasing the challenge by closing your eyes or standing on a cushion. When should I modify or stop exercising due to health changes?::If you notice chest pain, shortness of breath, dizziness, or swelling in the legs, stop the activity and seek medical advice. Also, if a new medication causes fatigue or dizziness, adjust intensity or duration until your doctor confirms it’s safe to resume.