Key takeaways
- 150 minutes a week is the goal.
- Strength 2+ days a week.
- Add balance exercises.
- Start slowly.
- Check with your doctor first.
It's never too late to start moving more. Every step supports your muscles, balance and blood sugar.
Weekly goals
| Type | Goal | Examples |
|---|---|---|
| Aerobic | 150 min/week | Walking, swimming, cycling, dancing |
| Strength | 2+ days/week | Chair stands, bands, light weights |
| Balance | 3+ days/week | Heel raises, one-leg stands with support |
Adapt to your ability; any movement is better than none.
Simple home routine
| Exercise | How | Reps |
|---|---|---|
| Chair sit-to-stand | Stand up from a chair without hands if possible | 8–10 |
| Wall push-ups | Hands on wall, lean in and push back | 8–10 |
| Band rows | Pull a resistance band toward you | 10 |
| Heel raises | Hold a counter, rise onto toes | 10 |
| One-leg stand | Hold a counter, stand on one leg | 10–20 sec each |
Everyday movement counts
- A 10-minute walk after meals
- Gardening and housework
- Walking with friends or grandchildren
- Taking the stairs when safe
- Standing during TV ads
Safety tips
- Get your doctor's OK before starting
- Warm up and start slowly
- Wear supportive shoes
- Drink water
- Carry a snack if you take insulin or diabetes pills
- Stop if you feel chest pain, dizziness or shortness of breath
Pair activity with good nutrition. Gluco Armor provides magnesium, which supports normal muscle function and glucose use, in one daily capsule.
Important: exercise can increase the risk of low blood sugar if you take insulin or certain diabetes medicines. Talk to your doctor about a safe plan.
Sources
- U.S. Department of Health and Human Services – "Physical Activity Guidelines for Americans," 2nd edition.
- National Institute on Aging – "Exercise and physical activity."
- CDC – "Older adult activity: an overview."
Common questions
How much exercise do older adults need?
About 150 minutes of moderate activity a week, plus strength and balance work.
What exercises are safe after 60?
Walking, chair exercises, resistance bands and supported balance moves.
Can exercise cause low blood sugar?
It can if you take insulin or certain diabetes medicines; ask your doctor.