- Changing needs
- Menopause
- Arthritis
- Osteoporosis
- Increased fatigue
- Limited mobility
- Medicare and movement
- Medicare for health
- Safety
- Takeaway
Exercise is essential for keeping your body healthy and strong as you age, but it may require modifications along the way.
Although exercise may sometimes be more challenging as you age, getting older doesn’t have to keep you from maintaining a healthy, satisfying workout routine.
If you’re facing age-related fitness hurdles, don’t throw in the (sweat) towel just yet!
Below, trainers offer their best tips on adjusting workouts for common issues that may arise later in life, such as arthritis, osteoporosis, and menopause.
Here’s how you can build or continue a physical activity routine, no matter your age.
How fitness needs change as we age
The Centers for Disease Control and Prevention (CDC)Trusted Source recommends that all adults, regardless of age, get 150 minutes of moderate-intensity exercise each week.
With more birthdays under your belt, you may find that your focus shifts from body sculpting or high intensity cardio to lower-impact exercise that promotes overall well-being and disease prevention.
Many experts recommend incorporating a blend of exercises, including those for:
- strength
- endurance
- balance
- flexibility
But if that seems daunting, just remember that any amount of exercise is better than none at all.
“Even if you only spend 15 to 30 minutes per day walking or lifting light weights, it beats sitting,” says certified personal trainer Jessica Jones of FitRated.
Menopause modifications
Menopause can present some unique challenges to your exercise regimen.
During this phase of life, you’ll experience a decrease in estrogen levels, which can lead to symptoms such as:
- hot flashes
- mood changes
- vaginal dryness
- weight gain
“The great news is that exercise in and of itself boosts estrogen levels,” says Jones.
Her go-to for minimizing menopause symptoms: a bit of heart-pumping cardio.
“Raising the heart rate with moderate cardio for just 30 minutes every day can make a significant improvement,” she says. “You can start off moderately with 10 to 15 minutes of brisk walking and work your way up to more intensive aerobic activity as your body adapts.”
For even better results, add strength training to the mix. She suggests starting with low weights and high repetitions and then progressing when you’re ready.
Additionally, to manage your menopausal symptoms while working out, you can try:
- working out in a space with a cool temperature if you have access to one
- keeping a cool, wet towel within reach
- staying hydrated
- decreasing your exercise intensity if you experience a mid-workout hot flash
- practicing diaphragmatic breathing
- wearing lightweight, loose clothing for comfort
If switching your workout gear doesn’t do the trick, Jones suggests getting additional help.
“Talk to your doctor about the possibility of a low-dose vaginal estrogen treatment to reduce the chafing, soreness, and irritation often caused when combining vaginal dryness with workout pants,” she says.
Arthritis
No one feels like exercising when they’re in pain, but working out with arthritis isn’t necessarily a contradiction in terms.
“When it comes to exercising with osteoarthritis, it’s not as complicated as one might think,” says physical therapist and arthritis specialist Dr. Alyssa Kuhn. “The goal is to do what your joints are prepared for.”
So what does that mean, exactly?
“One rule of thumb is trying movements that don’t cause pain higher than about a 5 out of 10,” says Kuhn. “Many new movements may feel a little uncomfortable at first, but if that discomfort stays the same or even goes away, you’re likely in the clear!”
A bit of extra support from household objects can also ease you into exercising with arthritis.
Kuhn suggests squatting while hanging on to the kitchen sink or doing a small pushup with your hands on the counter.
Aquatic exercises may also offer a manageable, low impact workout option. The water provides resistance without loading your joints.
But remember to pay attention to how your body responds to a new workout routine.
“Sometimes, although you don’t experience pain during the exercises, you may experience pain afterwards,” says Kuhn. “Swelling and joint pain are common symptoms of doing too much. If you experience this after a specific exercise routine, decrease the amount of repetitions next time.”
If you’re feeling pain during or after exercise, you might want to consider working with a personal trainer or physical therapist. These professionals can provide individualized and safe exercise programs.
Osteoporosis
In the United States, about 10 millionTrusted Source people ages 50 years and older have osteoporosis, a condition that decreases bone density and increases the risk of fractures.
A diagnosis of osteoporosis may make you uncertain about what’s safe at the gym.
You may have heard it before, but here it is again: Weight bearing exercise is the key to treating osteoporosis.
“The research has shown over and over again that in order to build stronger bones, you have to put weight [on] them,” says Kuhn. “It’s also been shown that higher-impact exercise can actually rebuild bone strength, especially in the hips.”
Start small with simple body weight exercises like:
- modified pushups
- squats
- yoga
- stair climbing
If you’re unsure where to begin, consider consulting a trainer or physical therapist who can advise you on safety and technique.
Increased fatigue
In a perfect world, we’d all feel more energized with every passing year. But in reality, energy levels tend to decrease as we age, sometimes sapping our motivation to stay active.
Even when you faithfully hit the gym, you may find yourself tiring more easily during workouts.
“With the aging process comes cellular changes that cause a loss in muscle mass that can lead to fatigue during workouts,” explains Jones.
As counterintuitive as it might seem, the best way to overcome fatigue is to continue exercising. As you stick with strength and endurance activities, your energy levels will likely begin to improve.
Jones offers the following tips:
- Start gradually.
- Aim to get at least 2 days per week of strength training using your body weight, hand weights, kettlebells, or resistance bands.
- Consider low impact body weight classes like yoga or tai chi to improve muscle mass and boost energy.
“Try short walks or swimming, going a little further each time,” says Jones.
And don’t forget to stretch at the end of your workouts.
“This improves the range of motion and the efficiency of every movement you make during exercise,” she says.
Limited mobility
If an injury or chronic condition has left you with limited mobility, exercise might feel like a discouraging prospect.
However, a variety of tools can keep you persevering on the path to physical fitness.
“I recommend using support like a kitchen counter or a sturdy chair to get started,” says Kuhn. “You can add a pillow or a cushion to the chair to increase the height of it, or you can also use a bed or a higher surface when starting.”
Similarly, when practicing yoga, set yourself up for success with props like blocks or wedges that raise the “floor” to a higher level.
Still, you may benefit most from consulting a physical therapist or personal trainer. They can advise you on which modifications will work best for you.
Finally, check in on your self-talk.
Rather than focusing on the things you can’t do, credit yourself for overcoming obstacles and making your fitness a priority.
Medicare and movement
Medicare is a government health insurance program for people ages 65 and over and for those under age 65 with specific health conditions.
Original Medicare consists of Part A, which covers inpatient care, and Part B, which covers outpatient services.
An alternative to Original Medicare is Medicare Advantage. Private insurers administer these plans, and while they must include all the benefits from Original Medicare’s Part A and Part B, they often include additional benefits such as vision, dental, and even fitness.
The fitness benefits can vary by plan provider and plan availability by location but may include a range of classes, gym memberships, or group activities that aim to keep you moving.
Some plans also include membership in Silver Sneakers, which offers fitness and gym classes for older adults.
»Learn more:All about Medicare: Coverage, eligibility, enrollment, and costs
Medicare for health
If you’re concerned about a specific aspect of your health, whether that’s arthritis, osteoporosis, or fatigue, Medicare’s benefits may be able to offer some support.
Original Medicare’s Part B coverage includes appointments with a primary care doctor or specialist with whom you can discuss your health. Some diagnostic tests are covered in full, with no out-of-pocket expenses.
A doctor may refer you for further care, such as physical therapy. Medicare covers 80% of the cost of physical therapy once you’ve paid the Part B deductible. In 2025, the Part B deductible is $257.
»Learn more:Does Medicare Cover Physical Therapy?
Safety precautions
If you have questions about whether it’s safe for you to try a certain type of activity, don’t hesitate to ask a healthcare professional.
Once you’ve gotten the all-clear, stick to the following pointers for safety:
- Make sure you know how to properly use gym equipment. Many gyms offer a weight room orientation so you can learn the ropes.
- If you have hearing and/or vision issues, avoid working out in a busy gym environment without a companion.
- Include a proper warmup and cooldown.
- Drink plenty of water before, during, and after workouts.
- When working out alone or outdoors, keep your cellphone handy in case of emergency.
Takeaway
Exercising later in life comes with unbeatable benefits for physical and mental health.
Even if age-related limitations make fitness more challenging, with the right modifications, you can still make working out a part of your regular routine.
Last medically reviewed on April 28, 2025
How we reviewed this article:
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Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Current Version
Apr 28, 2025
Written By
Sarah Garone, Faye Stewart
Edited By
Faye Stewart
Medically Reviewed By
Courtney L. Gilbert, PT, DPT, AIB VR/CON
Copy Edited By
Jill Campbell
Nov 25, 2024
Written By
Sarah Garone
Edited By
Ari Howard
Medically Reviewed By
Micky Lal, MA, CSCS,RYT
Copy Edited By
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Reference:
Medically reviewed by Courtney L. Gilbert, PT, DPT, AIB VR/CON — Written by Sarah Garone and Faye Stewart — Updated on April 28, 2025
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