Physical Activity in Older Adults: What We Need to Know in 2025

Complete guide to moving with health, energy and confidence

By Epilef Zaíd | Vital Senior Blog

In Chile, only 26.5% of older adults engage in regular physical activity (Ministry of Health). Aging doesn't mean stopping. On the contrary: it's the perfect time to give your body the care it deserves, and that starts with staying active. Physical activity in older adults not only improves physical health but also strengthens mood, mental well-being, and overall quality of life .

Have you ever thought about how your parents, grandparents or any older loved one would benefit if we explained to them in an easy way about physical health?

How can an older person exercise without expensive equipment, excessive routines, or even from home?

Welcome to the Vital Senior Blog! In this article, we'll explore everything you need to know to start or maintain a safe and effective exercise routine , whether you're a senior or someone responsible for them . From basic tips to what exercises to perform, whether at home or outdoors, this guide is your starting point toward a life full of vitality.

As the years go by, the elderly population in Chile is steadily increasing, as is their life expectancy. Meanwhile, those of us who are close to them and responsible for them are also beginning to worry about their health and the actions we can take to contribute our part.

Get ready to discover the greatest benefits and best recommendations for physical health in older adults , so you can take action to motivate and support those close to you!

Why is it important for older people to move?

As we age, the body naturally loses muscle mass, balance, and flexibility. However, regular physical activity can slow or even reverse these processes. Some key benefits include:

• Improved balance and prevented falls
• Muscle and bone strengthening
• Control of chronic diseases such as hypertension, diabetes and arthritis
• Reduction of stress, anxiety and depression
• Improved sleep and mood
• Greater autonomy and independence

The scientific evidence is clear: exercise is one of the best medicines for aging well .

What to consider before starting?

Before launching into a new exercise routine, it is important to:

1. Consult a doctor: Especially if you have a pre-existing medical condition.
2. Listen to your body: Pain is not the same as effort. If something hurts, stop.
3. Set realistic goals: Start with small goals, such as walking 10 minutes a day or doing 5 repetitions of a seated exercise.
4. Choose safe activities: Adapted to your level of mobility and strength.
5. Hydration: Make hydration a habit. Whether you're physically active or not, you should always stay hydrated.

Warm-up and Cool-down: Key steps to avoid injuries.

No matter your age: Warming up (before you start exercising) and cooling down (after you finish exercising) are essential steps in any routine.

🔥 Warm-up (5–10 minutes)

Prepare your muscles and cardiovascular system:

• Gentle marching in place or from a chair
• Circular movements of the shoulders, neck, hips and knees
• Deep, controlled breathing

❄️ Cool Down (5–10 minutes)

Prevents dizziness and helps muscle recovery:

• Slow, deep breathing
• Gentle stretches (neck, arms, back)
• Post-exercise hydration

What types of exercises are recommended?

Diversifying the type of activity improves different aspects of health:

1. Resistance exercises (2–3 times per week):

They strengthen muscles and bones .

• Lifting light weights or water bottles
• Going up and down stairs or seated leg exercises
• Exercises with elastic bands

2. Aerobic exercises (minimum 150 minutes per week):

They improve cardiovascular health.

• Walk at a brisk pace.
• Swimming or aquagym .
• Dance or do guided routines at home.
• Stationary bike .

3. Balance exercises:

They reduce the risk of falls.

• Standing on one foot (with support)
• Tai Chi
• Yoga
• Walking in a straight line

4. Flexibility and mobility:

They help maintain range of motion.

• Daily stretches
• Gentle Pilates
• Joint exercises

🧑‍🦽Physical activity for people in wheelchairs or with reduced mobility

Limited mobility isn't a barrier to staying active . In fact, many routines are designed to strengthen the body from a seated position.

Recommended exercises:

• Arm and shoulder movements: circles, stretches, or light weights
• Torso rotation: to activate abs and back
• Exercises with elastic bands: especially useful for arms and back
• Arm march (simulation): raise your arms alternately as if walking
• Seated cardio routines: Specialized videos are available online.

Specific benefits:

• Improved circulation
• Reduction of muscle pain
• Core strengthening for better balance and posture
• Increased mental well-being

Tips:

• Ensure a stable chair or one with brakes if it is a wheelchair.
• Wear comfortable clothing and appropriate footwear
• Accompany the activity with soft music or guided videos
• Consider aquatic exercises (such as an accessible pool), which reduce pressure on your joints.

Recommended equipment for seniors

You don't need a gym to stay active, but some equipment can make your workout easier:

• Resistance bands
• Light dumbbells (1 to 3 kg)
• Non-slip mat or mattress
• Firm and safe chair
• Comfortable clothing and non-slip footwear

Where can you train?

🏠 At home

Ideal for those who prefer comfort or have limited mobility.
You can do guided routines with videos, climb stairs, or do exercises with support from a chair.

🌳 Outdoors

Walking through parks, exercising in active plazas, or practicing yoga in the garden provides vitamin D, fresh air, and motivation.

🧘‍♀️ Specialized Centers and Gyms

Many gyms or community centers have classes designed for seniors: gentle yoga, swimming, dance therapy, or adaptive functional training.

Tips to stay motivated

• Train with others: Do it with a friend, a family member, a partner, or a group. Motivation is contagious!
• Keep a log: Write down what you do each week. Seeing progress is encouraging.
• Reward yourself: Celebrate your achievements, no matter how small they may seem.
• Vary your routine: Change exercises to avoid boredom.
• Listen to your body: Rest if you need to. Consistency is more important than intensity.

Conclusion: To move is to stay alive!

Physical activity isn't a luxury; it's a necessity for living life to the fullest . It's not about running marathons or lifting enormous weights; it's about finding a routine that suits you, makes you feel good, and allows you to enjoy each day with energy and health.

Whether standing, sitting, or with assistance, there's always a way to move.

Activate your life today!

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Because it's never too late to start moving! Start small, but start now!