Deciding to be physically active at any age is a positive choice for your well-being and has many important health benefits. As part of an active lifestyle, older adults should include a combination of exercise types. Even small amounts of activity throughout the day count toward the 150 minutes of moderate-intensity aerobic activity and two days of muscle-strengthening activities recommended each week.

Starting and maintaining a change in your routine can be hard. Fortunately, there are strategies to help you increase your physical activity levels. Use these tips for getting and staying active.

Take it slow

It’s important to increase your amount of physical activity gradually over a period of weeks to months. To reduce the risk of injury, start with lower-intensity activities that are appropriate for your current fitness level. Then increase the frequency, intensity, and duration of activities over time. Working your way up slowly and steadily can also help to build confidence, motivation, and a regular routine. When there is a break in your routine, perhaps due to illness or travel, work back up gradually.

Older adults who do not have an existing injury or chronic condition, and who plan to gradually increase their amounts of physical activity, generally do not need to talk with a doctor before becoming physically active. However, for people with or without chronic conditions, doctors and exercise professionals can:

• Assess current physical activity levels
• Provide advice on appropriate types of activities and ways to progress at a safe and steady pace
• Offer continued support through follow-up appointments

As with increasing physical activity, it is also important to be gradual with the exercises themselves. Warming up before exercise and cooling down after exercise is recommended to help prevent injuries and other negative health events, such as heart attack or stroke. A warm-up prepares the muscles for exercise and allows the heart rate and breathing to increase gradually. A cool-down after activity allows a gradual decrease at the end.

Set goals and monitor progress

To help meet your goals, you can track and record your physical activity. Doing so daily can provide valuable information about progress toward achieving weekly physical activity goals. You can use a device (for example, a step counter) or keep a written log. Some people choose to share their activity with a friend, doctor, or exercise professional for further accountability and feedback. Remember to also celebrate successes!

Setting goals for your physical activity can encourage you to achieve increased physical activity levels, starting from your current level. Goals are most useful when they are specific and realistic. This type of goal setting can help update a general goal, such as to increase physical activity, into a measurable and actionable goal, such as to go for a 10-minute walk three times per week. Be sure to review your goals regularly as you make progress.

Identify and overcome barriers

Older adults may face barriers that prevent them from being physically active. Some people don’t know about or have access to safe places to be active, facilities or equipment can be costly, and some people may have concerns about their ability, getting injured, or falling. Other common barriers include time, weather, and interest.

The first step to help overcome obstacles preventing physical activity is to identify potential barriers for you. Problem-solving, potentially with advice from a doctor or exercise professional, can help address the identified barriers with specific solutions. It’s also important to reassess barriers over time, as situations change.

The chart below lists some possible barriers, along with examples of solutions. Apply the same sort of problem-solving to other barriers that might reduce your level of activity.

Barrier	Solution
Bad weather or poor air quality	Find opportunities to walk indoors — at a mall, grocery store, or big-box store. Look for physical activity programs you can access through technology at home, such as doing an online group fitness class through SilverSneakers or the YMCA.
Cost and expensive equipment	Try free online videos. Use items you already have at home (such as books or detergent jugs for muscle-strengthening activity). Find ways to add physical activity to your day without special equipment. For example, do household chores, garden, dance, or play with your grandchildren.
Too tired or low energy	Plan activity for parts of the day you feel most energetic. Many older adults feel less fatigue during and after physical activity.
Lack of motivation, enjoyment, or confidence	Consider working with a personal trainer either individually or in a small group to learn proper form and engage in activity with personalized guidance. Try finding social support and accountability by working out with a buddy or joining a virtual community.

Build social support

Group-based physical activity, such as exercise classes, walking groups, or “exercise buddy systems,” not only gets you moving, but also provides opportunities for social engagement, friendship, and emotional support. Social support from friends and family can increase motivation and be a key part of success for older adults working toward increasing their activity levels. Encouragement and interaction work well with physical activity!

Engage in a variety of activities

As part of moving more and sitting less each day, older adults should engage in a variety of activities. This approach can make activity more enjoyable and may reduce the risk of overuse injury. Older adults are also recommended to include a combination of aerobic, muscle-strengthening, and balance activities each week.

Activity can be done through exercise, chores, errands, walking or biking for transportation, or leisure-time physical activity. For example:

• Playing pickleball with friends
• Taking the stairs
• Doing work on the yard
• Swimming
• Dancing
• Carrying groceries
• Helping care for grandchildren
• Joining an exercise class

Consider trying both indoor and outdoor activities. Finding multiple ways to build enjoyable activity into your life and participating in activities you enjoy as you age can offer opportunities to increase physical activity.

To learn more, please visit https://www.nia.nih.gov/health/exercise-and-physical-activity/tips-getting-and-staying-active-you-age.

When an older person needs more help than a family member or friend can provide, it may be time to consider moving to a residential (live-in) facility, such as assisted living or a nursing home. Choosing a place to live for long-term care is a big decision. It can be hard to know where to start.

The following are some steps you can take to help find the right place for yourself or a loved one.

Consider the person’s needs and wants

What services are needed now and might be necessary in the future? For example, an older adult may need assistance with everyday activities, physical therapy, nursing care, hospice care, or a special unit for people with memory problems or dementia. If you are unsure, ask a health care provider which services may be most helpful.

What features are important to the person? For example, they may care about meals, social and recreational activities, a religious connection, or staying close to family and friends so they can easily visit.

Talk to friends, family, and others in your area

Ask about their experience with particular long-term care facilities. Were they happy with the care? Health care providers, social workers, religious groups, and support groups in your community may also be able to suggest quality places.

Call and visit different facilities

Once you’ve identified a few possibilities, get in touch with each place on your list. Ask questions about how many people live there and what it costs. Mention any special needs or preferences. Find out whether there is immediate availability or a waiting list.

Before deciding, it’s a good idea to visit several facilities in person. Make plans to meet with the director, nursing director, or other key staff members. Take a copy of the Medicare Nursing Home Checklist (PDF, 115K) to fill out during each facility’s visit. For example, look for:

• Medicare and Medicaid certification
• State licensing
• Accessibility for people with disabilities
• Residents who look appropriately dressed and well cared for
• Warm and respectful interaction between staff and residents
• A clean, fresh-smelling, comfortable, and well-maintained facility

Make a second visit without calling ahead. Try another day of the week or time of day so you will meet other staff members and have an opportunity to attend different activities. Stop by at mealtime. If there is a dining room, is it attractive and clean? Does the food look appetizing, and can you sample it?

Ask questions during your visits

Don’t be afraid to ask questions. Ask about anything that is important or concerning. Here are a few ideas for questions to ask the staff:

• How many care providers are there per resident? What kind of training do they have? How many of them are trained to provide medical care if needed?
• How long have the director and heads of nursing, food, and social services departments worked at the facility? How often do key staff members turn over?
• Is there a doctor who checks on residents on a regular basis? How often?
• What activities are planned for residents during the week and on weekends? Can you attend activities yourself to see what they’re like?
• Is there a safe place for residents to go outside?
• How do residents get to medical appointments?
• If you need it, does the facility have a special unit for people with Alzheimer’s disease or another form of dementia? If so, what kinds of services does it provide?
• Is there information on state regulations for how care is provided? For example, what happens when there is an infectious disease outbreak requiring quarantine?

Find out about costs and contracts

Each facility is different, so get detailed information about costs and which services are included. Find out if Medicare, Medicaid, or long-term care insurance will pay for any of the costs. The facility may have a financial office that can help you determine what assistance is available. Learn more about paying for long-term care.

Once you select a facility, read the contract carefully. Make sure all the agreements are clear and ask questions about anything you don’t understand. Read over the contract again before signing it.

Resources for choosing a long-term care facility

Do you want to learn more about the options for long-term residential care? These resources can help you get started:

• Search the Eldercare Locator or call 800-677-1116 for help finding care in your area.
• Visit LongTermCare.gov for information about housing options for older adults and finding local services.
• Call your local Area Agency on Aging or department of human services from your state or local government.
• Use Medicare’s Care Compare tool to find and compare nursing homes and other health care facilities in your state or territory.
• Check the quality of nursing homes and other health care facilities with the Joint Commission’s Quality Check.

To learn more, please visit https://www.nia.nih.gov/health/assisted-living-and-nursing-homes/how-choose-nursing-home-or-other-long-term-care-facility.

Depression is more than just feeling sad or blue. It’s a serious mood disorder that affects many older adults and requires treatment. Find four things to know about depression below.

Get Immediate Help

If you are thinking about harming yourself, tell someone who can help immediately.

• Do not isolate yourself.
• Call a trusted family member or friend.
• Call 988 or go to a hospital emergency room to get immediate help.
• Make an appointment with your doctor.

Call or text the 24-hour 988 Suicide & Crisis Lifeline at 988 or 800-273-TALK (800-273-8255). For TTY, use your preferred relay service or dial 711 then 988.

To learn more, please visit https://www.nia.nih.gov/health/mental-and-emotional-health/4-things-know-about-depression-and-older-adults.