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Aerobic
Walking, cycling, swimming, dancing and sport support endurance and cardiometabolic health.
Capacity
Movement, strength and recovery
Physical activity is one of the most reliable healthy-aging tools. Train multiple capacities, progress gradually and adapt around pain, disability, illness and goals.
💪
Strength
Progressive resistance helps preserve muscle, bone, power and daily function.
🧍
Balance
Practice single-leg control, direction changes and safe reactive movement.
↔️
Mobility
Use active range-of-motion and task-specific flexibility—not aggressive stretching by default.
Sample week
A balanced movement menu
| Day | Focus |
|---|---|
| Mon | Full-body strength + easy walk |
| Tue | Moderate aerobic work + mobility |
| Wed | Active recovery, balance or recreational play |
| Thu | Full-body strength + short intervals if appropriate |
| Fri | Easy aerobic activity |
| Weekend | Longer enjoyable activity, sport, hike or social movement |
Progression rule: increase only one major variable at a time—duration, frequency, load, speed or complexity.
Recovery signals to watch
- Persistent or worsening pain
- Unusual shortness of breath, dizziness or chest symptoms
- Marked drop in performance
- Sleep disruption and sustained fatigue
- Loss of appetite or mood changes
Seek medical evaluation for concerning symptoms. Exercise advice should be adapted for health conditions and injury.