Exercise: Helpful or Harmful?

As people grow older, movement often becomes a source of confusion. Some elders are told to "slow down and rest," while others are urged to stay active without clear guidance. The result is uncertainty: How much walking is good? Are weights safe? Is cardio risky? And what should one stop doing altogether?

The truth lies somewhere in the middle. Regular movement is one of the most powerful tools for healthy aging, but it needs to be appropriate, consistent and adapted to the body's changing needs.

Research consistently shows that physical activity in older adults improves heart health, muscle strength, balance, mood and cognitive functioning, while reducing the risk of chronic illness, falls and loss of independence (Centers for Disease Control and Prevention [CDC], 2024). Even moderate activity can significantly improve quality of life. Movement, in this sense, is not about fitness goals — it is about preserving autonomy and dignity.

Evidence-Based Guidelines

Global guidelines recommend that adults over 65 aim for about 20 minutes of moderate-intensity activity every day, such as brisk walking, along with activities that maintain strength and balance (CDC, 2024). Importantly, this does not need to happen all at once. Short, regular bouts of movement spread across the week are just as beneficial, especially for elders who are starting after a period of inactivity.

Strength training, often misunderstood or avoided, is particularly important as people age. Muscle loss accelerates with age and contributes to frailty, falls and reduced mobility. Light resistance work — using body weight, resistance bands or very light weights — helps preserve muscle and bone health when done safely and progressively (Fragala et al., 2019). Balance-focused activities further reduce fall risk and improve confidence in movement.

When More Isn't Better

At the same time, more exercise is not always better. High-impact routines, heavy lifting or sudden intense cardio can increase the risk of joint strain, dizziness and falls, especially for elders with arthritis, heart conditions or long-standing sedentary habits. Warning signs such as persistent pain, breathlessness, fatigue or fear of movement should not be ignored. Listening to the body matters as much as staying active.

Mental and Emotional Benefits

Beyond physical benefits, movement also supports emotional and mental health. Regular activity is associated with lower rates of depression and anxiety in older adults, partly because it reinforces routine, confidence and social engagement (Rejeski et al., 2019). Group walks, guided sessions or community-based activity programs offer not just exercise, but connection — which is equally vital for wellbeing.

The Role of Support Systems

For families and eldercare organisations, the role is not to push elders into rigid routines, but to support movement that feels safe, enjoyable and sustainable. Encouraging daily walking, gentle strengthening, stretching and balance work — while ensuring medical conditions are respected — allows elders to remain active without fear.

At Elderworld, we view movement as part of social health, not performance. When elders move together, learn together and feel supported rather than pressured, exercise becomes a source of confidence instead of anxiety. Healthy aging is not about doing more — it is about doing what keeps the body capable and the spirit engaged.

As we rethink eldercare in a rapidly aging society, movement must be reframed. Not as a test of endurance, but as a daily practice that keeps elders connected to their bodies, their independence and their lives. Aging well is not about avoiding rest — it is about moving wisely.

References

• Centers for Disease Control and Prevention. (2024). Physical activity guidelines for older adults.
• Centers for Disease Control and Prevention. (2024). Benefits of physical activity for older adults.
• Fragala, M. S., Cadore, E. L., Dorgo, S., Izquierdo, M., Kraemer, W. J., Peterson, M. D., & Ryan, E. D. (2019). Resistance training for older adults: Position statement. Journal of Strength and Conditioning Research, 33(8), 2019–2052.
• Rejeski, W. J., & Mihalko, S. L. (2019). Physical activity and quality of life in older adults. Journals of Gerontology: Series A, 66A(11), 1150–1157.
• World Health Organization. (2020). WHO guidelines on physical activity and sedentary behaviour.