• Lower your risk of heart disease, stroke, type 2 diabetes, and some types of cancer
• Improve your strength and balance so you can prevent injuries and stay independent
• Lower your pain
• Improve your mood
• Improve symptoms of anxiety or depression
• Improve your ability to think, learn, and make decisions

Before you start…

If you have a health problem — like heart disease, diabetes, or obesity — talk to your doctor about the types and amounts of physical activity that are right for you.

Aim for 150 minutes a week of moderate-intensity aerobic activity.

• If you weren’t physically active before, start slowly. Even 5 minutes of physical activity has health benefits, and you can build up to more over time!
• Choose activities that get your heart beating faster — like walking fast, dancing, swimming, or raking leaves.
• Tell your doctor if you have shortness of breath, chest pain, or unplanned weight loss.

Do muscle-strengthening activities at least 2 days a week.

• Try using exercise bands or lifting hand weights to help stay active as you get older. You can also use books or cans of food as weights.
• Breathe out as you lift the weight, and breathe in as you lower it. Don’t hold your breath — holding your breath can cause unsafe changes in your blood pressure.

Do balance exercises.

• Practice standing on 1 foot — you can hold on to a chair if you’re feeling unsteady.
• Walk backwards or sideways.
• Learn tai chi, a mind-body exercise that improves balance.
• Sign up for a yoga class or try out a yoga video at home.

Get a mix of activity types at the same time.

When you do something that counts as more than 1 type of physical activity (like aerobic and muscle-strengthening), you get even more health benefits. For example:

• Try ballroom or salsa dancing
• Rake leaves in the yard
• Take a water aerobics class