The benefits of more exercise
At 72, Maggie thought her best days were behind her. A retired librarian from Ohio, she’d spent years behind a desk, her only exercise the occasional stroll through her garden. Now, she had a diagnosis of osteopenia, she got tired going up stairs, her knees ached, and she worried about her heart—her father had passed from a heart attack at 68. But last year, Margaret’s daughter convinced her to join a local walking group. Five days a week, she laced up her sneakers for a 30-minute brisk walk with neighbors, chatting and laughing through the park. Within months, she felt stronger, sharper, and, to her surprise, happier. “I didn’t realize how much moving could change me,” she said. “I want to do more.”
Maggie started working with a trainer. In addition to walks, she started doing movement routines, lifting moderate weights, and rucking — hiking with a weight pack on her back. While that sounds extreme, she worked her way up slowly and avoided injury. Now at age 74, she feels stronger, more stable, and much less likely to fall and get hurt.
From moderate to more vigorous
Whether it’s a daily walk or an ambitious mix of running and weightlifting, movement delivers measurable benefits. Let’s explore two approaches: a moderate routine of 3.5 hours a week (like Margaret’s walks) versus an intensive 10-hour weekly mix of vigorous cardio and strength training. The science shows both can transform health, but the choice depends on your goals, fitness, and lifestyle.
The Easy Win: Moderate Exercise (3.5 Hours a Week)
Picture a week where you spend just 30 minutes a day, five days a week, walking briskly, cycling gently, or tending a garden. This moderate mix—3.5 hours total—fits easily into most schedules and delivers powerful results for older adults. Studies show it’s like a shield against major health threats. For Maggie, this routine got her out of her old, sedentary lifestyle. “I’m not out of breath climbing stairs anymore,” she says. “And I sleep better, too.” The beauty of moderate exercise is its accessibility. No gym membership or fancy gear is needed—just a pair of comfortable shoes and a commitment to move.
The Big Leap: Vigorous Mixed Exercise (10 Hours a Week)
Now imagine a more ambitious approach: 10 hours a week of intense exercise, split between running (or fast cycling) and heavy weightlifting. This vigorous mix—about 85 minutes a day, six days a week—is for those ready to push their limits, and Maggie was ready. “I wanted to stay strong, not just for me but for my grandkids,” she says. “I’m lifting heavier than I could have ever imagined!” The stronger she gets, the better and more unbreakable she feels. Her cardiologist was most impressed. “He said I’ve reversed my age by 20 years,” Maggie reported after a recent visit.
Moderate exercise or more intense?
Moderate exercise, like Maggies initial 3.5 hours of walking, is a low-risk, high-reward choice for most older adults. It’s easy to start, fits busy lives, and delivers solid protection against major health issues. But it’s not that much more to go from a moderate mixed exercise regime to a more vigorous mixed schedule, and it has huge benefits. The more intense approach shines for bone health and physical independence, thanks to weightlifting, while its cardio component gives an edge for heart and brain health. After two years, Maggie had transformed from a weak grandma to a strong member of her local rucking club, getting more and more of her friends to buy weight vests and come along on their hikes.
The health benefits range from reduced risk of heart attack to reduced risk of cancer, dementia, falls, fractures, depression, and more …
Anyone who isn’t exercising can benefit from starting. Moderate exercise carries little risk, while vigorous routines need careful planning—proper form for lifting and gradual increases in running intensity. Not only do you feel better, but you can stop taking various medications for hypertension, osteoporosis, and more. Women should be on a smart hormone replacement therapy to get the most benefit out of exercise.
Start with moderate walks, add a light weight vest, and add strength or cardio as you build confidence. Combining both, like 2–3 hours of walking plus 1–2 hours of lifting or jogging, can cover all bases.
Whether you’re strolling through a park or lifting weights at the gym, movement is medicine. For those 60 to 90, it’s not about chasing youth—it’s about living fully, with a stronger heart, sharper mind, and the energy to enjoy life. Check with your doctor, find an activity you love, and start moving.