Nearly a quarter of the U.S population is expected to be 65 or older by the year 2060, according to the Centers for Disease Control and Prevention.
Aging raises the risk of chronic diseases like Type 2 diabetes and heart disease.
It also increases your risk of falls, which are a leading cause of injury for those ages 65 and older. More than 14 million older adults fall every year.
“Our muscles begin to lose mass, our joints deteriorate, our bones can become less dense. That can make it harder to move, easier to fracture those bones, and could lead to chronic pain,” said Dr. Sanjay Gupta, host of the Chasing Life podcast.
Gupta said some simple exercises can keep your body strong, no matter your age.
First, try resistance training.
“We’re talking about weightlifting and pushups, those build muscle strength, which in turn burns calories and can prevent weight gain,” Gupta said.
Next, try cardiovascular activities like walking and biking. Gupta said these exercises can get your heart pumping and help with endurance, heart health and blood circulation.
“Walking is a weight-bearing exercise, so that is a good way to build bone density as well,” Gupta said.
Finally, Gupta said balance exercises are needed as we age to work on core strength and our coordination. He said stretching and yoga are also good options.
“Overall, experts recommend 150 minutes a week of exercise and say it’s good to mix it up and do a variety of activities,” Gupta said.
In addition to exercise, the National Institute on Aging says you can help prevent falls by “fall-proofing” your home. That includes making sure there’s good lighting and handrails on both sides of any stairs and not using throw rugs or small area rugs, which can cause a person to trip.