Exercise as the Key to Healthy Aging – We're Getting Older, Thank Goodness!
Getting older is a part of life
Aging is a natural process that involves various changes in the body. As early as one’s 30s and 40s, strength, flexibility, and stamina gradually decline, while recovery may take a little longer. Many people first notice this in their daily lives—for example, when climbing stairs, carrying groceries, or after unusual physical exertion. These changes are normal and affect everyone. However, their severity depends largely on one’s lifestyle.
Exercise Makes All the Difference
The good news: Regular exercise can have a positive impact on many of these changes. As we age, our muscles, joints, and bones gradually lose their strength and function. Muscle strength declines, recovery often takes longer, and joints can become more susceptible to wear and tear. However, regular physical activity can slow down many of these processes. Even regular walks, everyday movement, and targeted strength and endurance training can help maintain quality of life, mobility, and independence well into old age.
How to Age Healthily
The most important measure for healthy aging is therefore physical activity. The recommendation is 150 to 300 minutes of moderate-intensity endurance activity or 75 to 150 minutes of vigorous-intensity exercise per week, as well as at least two strength training sessions. The combination of strength and endurance training has been shown to slow or prevent muscle loss, loss of strength, and limitations in mobility. For people aged 65 and older, the World Health Organization (WHO) additionally recommends at least three sessions per week of proprioception and balance training—or a multi-component workout focusing on balance and strength—to reduce the risk of falls and maintain mobility and independence.
Aging cannot be prevented, but its effects on the body can be positively influenced. Those who remain physically active on a regular basis, ensure adequate recovery, and challenge their bodies create the best conditions for health, quality of life, and independence in old age.
Frequently asked questions about ageing
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Recovery: Train Better Through Proper Rest
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