By 2050, the population of adults over age 65 in the United States is expected to grow by more than 40%, reaching over 83.7 million and making up nearly a quarter of the American population. From a societal standpoint, helping older adults stay healthy and independent is crucial not only for maintaining their quality of life but also for reducing the economic burden associated with aging-related care. According to the World Health Organization, healthy aging largely depends on “the ability to preserve intrinsic capacity,” which refers to an individual’s combined physical and mental abilities. Let’s look at how we can maintain our physical capacity as we age.

Aging naturally leads to a decline in physical function, and unfortunately, there is no drug available to prevent this process. However, research has demonstrated that engaging in structured, repetitive physical activity improves function and slows aging-related decline in older adults. This is critical because balance impairments and difficulty with daily activities increase fall risk, potentially leading to serious injuries that compromise independence. Additionally, exercise helps keep us metabolically healthy, which can reduce the risk for chronic disease, another issue that can make independent living difficult.

Research highlights how quickly inactivity leads to functional decline. Many seniors in long-term care facilities spend most of their day sedentary, engaging in exercise only once or twice a week. Within two years of admission, half of these residents lose the ability to independently perform at least one daily living activity. A systematic review of 147 studies found that exercise significantly improves physical function in older adults, with optimal benefits seen at around 170 minutes per week. This falls closely in line with fitness guidelines for seniors recommending at least 150 minutes of moderate-to-vigorous physical activity a week, accompanied by two-to-three sessions of strength training and balance-focused exercises.

Even older adults with sarcopenia (loss of muscle mass) and frailty can benefit from exercise. An analysis of 11 randomized clinical trials found that supervised tai chi classes—an ancient Chinese practice combining slow, deliberate movements with deep breathing—led to significant improvements in physical function, walking ability, fear of falling (kinesiophobia), balance, blood pressure, mood, and overall quality of life. Interestingly, a 2019 study found that adults in their 70s and 80s—regardless of their exercise history—have a similar ability to build muscle in response to strength training.

Pain and the fear of worsening it are among the biggest barriers to exercise. However, research shows that exercise often helps manage pain and plays a key role in treatment plans. If pain is keeping you from staying active, consult a chiropractor. A few treatments might be all it takes to get you back to (or started on) a great workout routine!