Are There Exercises You Can Do for Life?

A lot of the activities we already do for fun or for work count as exercise. Backyard work is real physical activity, and so is ballroom dancing or playing with your kids or grandkids. Our physical therapists consider you an “active” person as long as you’re getting some combination of aerobic exercise for at least 30 minutes a day, plus two days of strength training a week. A common question from patients is what to do if you don’t have a backyard, or don’t want to go to a gym. If the gym scene feels intimidating, the good news is you don’t need one.

What Counts as Exercise

There are plenty of physical activities that don’t require a gym membership and still bring real benefits. These simple habits can do a lot for your health over time, no matter your age or fitness level.

Five Activities You Can Build Into Your Routine

• Walking. Simple and highly effective, walking can help you stay trim, lower bad cholesterol, strengthen bones, improve blood pressure, and lift your mood. Studies have also shown it can improve memory and help resist age-related memory loss. Start with a well-fitted, supportive pair of shoes and walk for 10 to 15 minutes at a time, gradually working up to 45 to 60 minutes most days of the week.
• Kegel exercises. These won’t change how you look, but they strengthen the pelvic floor muscles that support the bladder, which helps prevent incontinence. Many women are familiar with Kegels, but men benefit from them too. To do one, squeeze the muscles you’d use to stop yourself from passing gas, hold the contraction for five seconds, then release, and repeat. You can even combine them with your daily walk.
• Tai chi for balance. This Chinese martial art combines movement and relaxation through a series of balanced motions that flow smoothly from one to the next. It’s valuable for people of any age or fitness level, and it’s particularly good for older adults, since balance is something we tend to lose as we age.
• Swimming. The buoyancy of water supports your body and takes strain off painful joints, letting you move more freely. Swimming or even walking in the pool is especially good for people with arthritis because it’s less weight-bearing, and research has found it can also improve mood. Water aerobics is another option that still burns calories and helps tone muscle.
• Strength training. Lifting light weights won’t bulk up your muscles, but it will keep them strong, and more muscle mass means your body burns more calories. Research also suggests strength training may help preserve brain function later in life. Learn proper form before you start, begin with just one or two pounds, and aim for weights you can lift comfortably about 10 times.

Why These Habits Matter Long Term

Together, these activities help keep your weight under control, improve your balance, strengthen your bones, protect your joints, prevent bladder control problems, and support your memory as you age. No matter your starting point, building even a few of these into your week can help you get in better shape and lower your risk of disease.