In addition to aerobic activity, strength and bone-loading exercises are important.

Muscle-Strengthening Activities

Examples include:

  • Resistance training
  • Swimming
  • Cycling
  • Tennis
  • Football
  • Bodyweight exercises

These activities help maintain muscle mass, physical function, and independence.

Bone-Strengthening Activities

Examples include:

  • Walking
  • Dancing
  • Running
  • Jumping activities
  • Stair climbing
  • Weight training

These activities stimulate bone formation and help reduce age-related bone loss.

Balance Exercises

Older adults particularly benefit from balance training, which reduces fall risk.

Examples include:

  • Yoga
  • Pilates
  • Dance-based balance training

Reduce Sitting Time

Physical activity alone cannot completely offset the negative effects of prolonged sitting. Long periods of inactivity are associated with poorer cardiovascular and metabolic health.

Practical tips include:

  • Stand up every 30–60 minutes.
  • Take short walking breaks.
  • Walk during phone calls.
  • Use stairs instead of elevators when possible.
  • Alternate between sitting and standing while working.