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| Exercise is essential for keeping your body (and mind) healthy as you age. However, your fitness routine might need to change over the years. Today, we’re offering ways to adapt your workouts for some phases of life and health conditions that become more common with age. |
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Let’s go,
Morgan Mandriota
Newsletter Editor, Healthline
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Written by Morgan Mandriota
July 17, 2026 • 2 min read |
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| Stay strong and healthy as you age by adapting your fitness routine
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| According to the Centers for Disease Control and Prevention all adults should aim to get 150 minutes of moderate intensity exercise weekly — no matter their age. If that number sounds overwhelming, remember that any amount of physical activity is better than none! And we’re here to help you get moving. |
The older you get, the more important it is to incorporate a blend of exercises into your routine, including:
- strength
- endurance
- balance
- flexibility
| Below, find some fitness adjustments and tips that can support continued physical activity as you age. |
Modifications for menopause:
- Consistently participate in moderate intensity physical activities, such as aerobics and resistance training, instead of high intensity workouts.
- Keep the room's temperature cool if you’re working out at home.
- Have a cool, wet towel within reach, which may help if you start experiencing a hot flash.
- Wear lighter, looser clothing to stay comfortable to avoid chafing or irritation.
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Modifications for arthritis:
- Lean on household objects for extra support to ease you into positions.
- Squat while holding onto the kitchen sink, or do a small push-up with your hands on the counter.
- Try low impact aquatic exercises, which help to add resistance without loading the joints.
- Pay attention to how your body responds to any new exercise routines. Stop working out if you feel pain higher than about a 5 out of 10.
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Modifications for fatigue:
- Start gradually. Try short walks or swimming, going a little further each time.
- Aim to get at least 2 days per week of strength training using body weight, hand weights, kettlebells, or resistance bands.
- Consider low impact body weight classes like yoga or tai chi to improve muscle mass.
- Stretch at the end of your workouts.
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