They say that exercise is a foundational pillar of health at any stage of life, but for the elderly, it is particularly critical. Regular physical activity maintains cardiovascular function, strengthens bones and muscles, enhances mental clarity, and supports emotional well-being. In fact, it might even extend the lifespans of older adults. More than just movement, exercise is a means of preserving independence, mitigating disease risk, and ensuring a higher quality of life well into old age. However, this does not mean that anyone should be some kind of power-lifter. The focus should be on movement.

A recent review published in the Canadian Medical Association Journal demonstrates the importance of exercise for the elderly, revealing that those who adhere to the recommended 150 minutes of moderate aerobic activity per week lower their risk of all-cause mortality by 31%. Conversely, the absence of exercise has been identified as a significant risk factor for at least 30 chronic conditions, including heart disease, diabetes, osteoporosis, dementia, and depression. These findings reinforce the idea that exercise is not merely beneficial—it is essential.

Why Exercise Matters for Aging Populations

The benefits of exercise extend far beyond longevity. Regular movement helps seniors maintain functional independence by improving balance, coordination, and muscular strength—key factors in preventing falls and reducing injury severity. Furthermore, studies show that exercise fosters cognitive resilience, decreasing the likelihood of dementia and other neurodegenerative diseases. The mental health benefits are equally compelling, with exercise serving as a powerful antidote to anxiety, depression, and social isolation. And finally, it’s an excellent opportunity to get together with friends and do something together.

In my opinion, while any form of exercise is beneficial, strategic combinations of movement yield the most profound results. Of course, there are plenty of studies to support this notion. Nonetheless, there are three primary approaches seniors can take to incorporate fitness into their lifestyle:

Three Approaches to Exercise for the Elderly

1. Aerobic Exercise Alone
   • Activities such as walking, cycling, or swimming fall into this category.
   • Helps maintain cardiovascular health, manage weight, and improve mood.
   • Meets the basic recommendations of 150 minutes per week but lacks the musculoskeletal benefits of resistance training.
2. Aerobic Exercise with Resistance Training
   • Adds weight-bearing activities such as bodyweight exercises, resistance bands, or light dumbbells.
   • Enhances muscular strength, bone density, and mobility.
   • Reduces the risk of osteoporosis and frailty while improving overall function.
3. Exercise, Resistance Training, and Diet Optimization (Recommended Approach)
   • Incorporates cardiovascular activity, resistance training, and a physiologically sound diet.
   • This approach focuses on an 80/20 principle, where 80% of your activity is cardiovascular activity and 20% is from reasonable and functional resistance training.
   • Advocates for a true omnivore diet, eliminating grains and anti-nutrients—especially cruciferous and cultivated vegetables—while prioritizing nutrient-dense animal proteins and organic fruit.

Why My Recommendation Is Optimal

While aerobic activity provides essential cardiovascular benefits and resistance training preserves muscle mass, diet is the cornerstone of true longevity and health. The true omnivore diet, which omits grains and anti-nutrients commonly found in modern cultivated vegetables, maximizes nutrient absorption and reduces systemic inflammation. The benefits of reduced inflammation are seemingly limitless. By pairing this dietary approach with strategic resistance training and cardiovascular exercise, older adults can mitigate muscle loss, sustain metabolic health, and promote longevity far more effectively than exercise alone.

Final Thoughts

Being elderly does not mean succumbing to frailty and dependence. Through the right combination of aerobic exercise, reasonable and functional resistance training, and a physiologically sound diet, older adults can not only extend their lifespan but also enhance their vitality and independence. The key lies in consistency, a mindful approach to diet, and engaging in exercises that promote strength, balance, and overall function. The science is clear: movement is medicine, and when paired with proper nutrition, it becomes a formidable force against aging.

If you would like to learn more about the diet, be sure to check out Nature’s Intent.

Dr. Robertson is a health researcher and educator, not a physician. The information provided here is not medical advice, a professional diagnosis, opinion, treatment, or service to you or any other individual. The information provided is for educational and anecdotal purposes only and is not a substitute for medical or professional care. You should not use the information in place of a visit, call consultation, or the advice of your physician or other healthcare providers. Dr. Robertson is not liable or responsible for any advice, course of treatment, diagnosis, or additional information, services, or product you obtain or utilize. IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY, YOU SHOULD IMMEDIATELY CALL 911 OR YOUR PHYSICIAN.