Most people tend to focus on one type of exercise or activity and think they’re doing enough. Research has shown that it’s important to get all three types: aerobic, muscle-strengthening, and balance.

Doing one type of exercise can help improve your ability to do the others, and variety helps reduce boredom and risk of injury. There are also activities that incorporate multiple types of exercise, such as yoga, dancing, or water aerobics.

For workout videos and examples of how to do some of the exercises listed below, visit NIA’s YouTube channel. No matter your age, you can find activities that meet your fitness level and needs and help improve your overall health!

Aerobic exercises for older adults

Sometimes referred to as endurance or cardio, aerobic physical activity involves moving the body’s large muscles for extended periods of time. This requires the lungs to move more air and the heart to pump more blood and deliver it to the working muscles. Aerobic physical activity increases your breathing and heart rate.

Being physically active in this way — with consistency over time — will improve your endurance and the health of your lungs, heart, and circulatory system. It can also help lower the risk of many diseases that are common in older adults, such as diabetes, certain cancers, and heart disease.

Gradually build up to at least 150 minutes of moderate-intensity aerobic activity (such as brisk walking) each week. If exercising with chronic conditions makes it hard to get the recommended amount of activity, talk with your doctor about what you can do. In general, it’s a good idea to be as physically active as you can — even light-intensity movement can be beneficial. Try to be active throughout your day and avoid sitting for long periods of time.

Examples of moderate-intensity activities that build endurance include:

• Yard work, such as raking leaves or pushing a lawnmower
• Housework, such as mopping or vacuuming
• Dancing
• Swimming
• Bicycling
• Climbing stairs or hills
• Playing pickleball

Safety tips

• Listen to your body. Aerobic activities should not cause dizziness, chest pain or pressure, or nausea.
• Do a little light activity, such as easy walking, before and after your aerobic activities to warm up and cool down.
• Be sure to drink water when doing any activity that makes you sweat. If your doctor has told you to limit your fluids, be sure to check before increasing the amount of fluid you drink while exercising.
• If you are going to be exercising outdoors, be aware of the weather and your surroundings.
• To prevent injuries, use safety equipment, such as a helmet when bicycling, and proper exercise shoes and clothes.
• Talk with your doctor if you are unsure about a particular activity.

Muscle-strengthening exercises for older adults

Muscle-strengthening exercises, sometimes called strength training or resistance training, are activities that require the muscles to contract, often to lift a heavy object against the pull of gravity. Gradual increases in the amount of weight, number of sets or repetitions, or the number of days a week of exercise will result in stronger muscles.

Muscle-strengthening activities improve physical function and can help you stay independent and make it easier to perform everyday activities, such as getting up from a chair, climbing stairs, and carrying groceries. This type of exercise is also key to maintaining existing strength, slowing the loss of muscle mass, and helping to prevent falls and fall-related injuries.

Try doing muscle-strengthening activities at least two days per week to work the major muscle groups of the body (muscles of the legs, hips, chest, back, abdomen, shoulders, and arms), but avoid working the same muscle group on any two days in a row to allow for muscle recovery between sessions.

The exercises should involve at least a moderate level of intensity or effort and be performed to the point at which it would be difficult to do another repetition. One set of eight to 12 repetitions of each exercise is effective, although two or three sets may be more effective. If you are a beginner, try exercises without weights or resistance bands (stretchy elastic bands that come in varying strengths) until you are comfortable with the movements.

Examples of muscle-strengthening activities include:

• Using resistance bands, weight machines, or hand-held weights
• Lifting your body weight, with exercises such as arm circles, leg raises, pushups, pullups, planks, squats, or lunges
• Carrying heavy items, such as groceries
• Gardening, which may require digging and lifting

Safety tips

• Listen to your body. Overdoing muscle-strengthening exercises can cause exhaustion, sore joints, and muscle pain or injury.
• Warm up for muscle-strengthening activity by doing exercises with less weight.
• Don’t hold your breath during strength exercises — breathe out during the effort and breathe in as you relax.
• Avoid “locking” your arm and leg joints in a straight position.
• If you are unsure about doing a particular movement, seek guidance from your doctor or physical therapist.
• Consider scheduling a session or two with a personal trainer or look for a group class at a local gym, recreation center, or senior center to learn proper form. Free online videos demonstrating specific strength exercises can also help.

Balance exercises for older adults

Balance involves maintaining the body’s stability while still or in motion. As with muscle-strengthening exercises, balance exercises help to prevent falls and fall-related injuries. Aim for about three sessions of balance exercises a week.

Examples of balance exercises include:

• Tai chi (a “moving meditation” that involves shifting the body slowly, gently, and precisely, while breathing deeply)
• Yoga
• Standing on one foot
• The heel-to-toe walk
• The balance walk
• Walking backward or sideways
• Practicing standing from a sitting position
• Using a wobble board

Safety tips

• Listen to your body. If you feel unsteady, take action to steady yourself.
• Go slowly and mindfully to prevent falling.
• If you are unsure about doing a particular movement, seek guidance from your doctor or physical therapist.
• Have a sturdy chair, person, or wall nearby to hold onto for support.
• Wear comfortable, stable footwear or go barefoot to have grip on the floor or mat.

Combining the three types of physical activity
Older adults need a mix of physical activities to stay healthy. As part of your weekly activity, include a combination of aerobic, muscle-strengthening, and balance activities.
You can also combine more than one type of exercise into the same exercise session. Activities such as dancing, yoga, tai chi, gardening, or sports can also be considered a combination because they often incorporate multiple types of physical activity.

To learn more, please visit https://www.nia.nih.gov/health/exercise-and-physical-activity/three-types-exercise-can-improve-your-health-and-physical.

Finding a main doctor (often called your primary doctor or primary care doctor) who you feel comfortable talking to is the first step in good communication. How well you and your doctor talk to each other is one of the most important steps to getting good health care. This doctor gets to know you and what your health is normally like. He or she can help you make medical decisions that suit your values and daily habits and can keep in touch with the other medical specialists and healthcare providers you may need.

Taking an active role in your health care puts the responsibility for good communication on both you and your doctor. This means asking questions if the doctor’s explanations or instructions are unclear, bringing up problems even if the doctor doesn’t ask, and letting the doctor know if you have concerns about a particular treatment or change in your daily life.

If you don’t have a primary doctor or are not at ease with the one you currently see, now may be the time to find a new doctor. Whether you just moved to a new city, changed insurance providers, or had a bad experience with your doctor or medical staff, it is worthwhile to spend time finding a doctor you can trust.

People sometimes hesitate to change doctors because they worry about hurting their doctor’s feelings. But doctors understand that different people have different needs. They know it is important for everyone to have a doctor with whom they are comfortable.

Primary care physicians frequently are family practitioners, internists, or geriatricians. A geriatrician is a doctor who specializes in older people, but family practitioners and internists may also have a lot of experience with older patients. Here are some suggestions that can help you find a doctor who meets your needs.

Decide what you are looking for in a doctor

A good first step is to make a list of qualities that matter to you. Do you care if your doctor is a man or a woman? Is it important that your doctor has evening office hours, is associated with a specific hospital or medical center, or speaks your language? Do you prefer a doctor who has an individual practice or one who is part of a group so you can see one of your doctor’s partners if your doctor is not available? After you have made your list, go back over it and decide which qualities are most important and which are nice, but not essential.

Make a list of several possible doctors

Once you have a general sense of what you are looking for, ask friends and relatives, medical specialists, and other health professionals for the names of doctors with whom they have had good experiences. Rather than just getting a name, ask about the person’s experiences. For example, say: “What do you like about Dr. Smith?” and “Does this doctor take time to answer questions?” A doctor whose name comes up often may be a strong possibility.

If you belong to a managed care plan — a health maintenance organization (HMO) or preferred provider organization (PPO) — you may be required to choose a doctor in the plan or else you may have to pay extra to see a doctor outside the network. Most managed care plans will provide information on their doctors’ backgrounds and credentials. Some plans have websites with lists of participating doctors from which you can choose.

It may be helpful to develop a list of a few names you can choose from. As you find out more about the doctors on this list, you may rule out some of them. In some cases, a doctor may not be taking new patients and you may have to make another choice.

Gather information from the web

The American Medical Association’s Doctor Finder website and the American Board of Medical Specialties’ Certification Matters database can help you find doctors in your area. These websites don’t recommend individual doctors, but they do provide a list of doctors you may want to consider. MedlinePlus, a website from the National Library of Medicine at NIH, has a comprehensive list of directories, which may also be helpful. For a list of doctors who participate in Medicare, visit the Medicare.gov Physician Compare tool.

Don’t forget to call your local or State medical society to check if complaints have been filed against any of the doctors you are considering.

Collect information about the doctors you are considering

Once you have narrowed your list to two or three doctors, call their offices. The office staff is a good source of information about the doctor’s education and qualifications, office policies, and payment procedures. Pay attention to the office staff — you will have to communicate with them often!

You may want to set up an appointment to meet and talk with a doctor you are considering. He or she is likely to charge you for such a visit. After the appointment, ask yourself if this doctor is a person with whom you could work well. If you are not satisfied, schedule a visit with one of your other candidates.

When learning about a doctor, consider asking questions like:

• Do you have many older patients?
• How do you feel about involving my family in care decisions?
• Can I call or email you or your staff when I have questions? Do you charge for telephone or email time?
• What telehealth services do you offer?
• What are your thoughts about complementary or alternative treatments, such as…?

Choose a doctor

When making a decision about which doctor to choose, you might want to ask yourself questions like:

• Did the doctor give me a chance to ask questions?
• Was the doctor really listening to me?
• Could I understand what the doctor was saying? Was I comfortable asking him or her to say it again?

Once you’ve chosen a doctor, make your first actual care appointment. This visit may include a medical history and a physical exam. Be sure to bring your medical records, or have them sent from your former doctor. Bring a list of your current medicines or put the medicines in a bag and take them with you. If you haven’t already met the doctor, ask for extra time during this visit to ask any questions you have about the doctor or the practice.

To learn more, please visit https://www.nia.nih.gov/health/medical-care-and-appointments/how-choose-doctor-you-can-talk.

Which vaccines do older adults need?

As you get older, a health care provider may recommend vaccinations, also known as shots or immunizations, to help prevent certain illnesses.

Talk with a doctor or pharmacist about which of the following vaccines you need. Make sure to protect yourself as much as possible by keeping your vaccinations up to date.

COVID-19 vaccines

COVID-19 is a respiratory disease that causes symptoms such as fever, cough, and shortness of breath. Older adults are more likely than younger people to get very sick from COVID-19. The disease can lead to serious illness and death.

Studies show that COVID-19 vaccines reduce the risk of getting this disease. The vaccine will also help keep you from getting seriously ill or having to go to the hospital if you do get COVID-19. We are still learning how effective COVID-19 vaccines are against new variants of the virus. Read more about COVID-19 vaccine effectiveness.

The Centers for Disease Control and Prevention (CDC) recommends that older adults stay up to date with COVID-19 vaccines. Read more about COVID-19 vaccines from the CDC and find out the current vaccine recommendations for older adults.

Contact your local health department or visit Vaccines.gov to find out where you can get vaccinated.

Flu vaccine for older adults

Flu — short for influenza — is a virus that can cause fever, chills, sore throat, stuffy nose, headache, and muscle aches. Flu is very serious when it gets in your lungs. Older adults are at a higher risk for developing serious complications from the flu, such as pneumonia.

The flu is easy to pass from person to person. The virus also changes over time, which means you can get it again. To ensure flu vaccines remain effective, the vaccine is updated every year.

Everyone age 6 months and older should get an annual flu vaccine, but the protection from a flu vaccine can lessen with time, especially in older adults. Still, you are less likely to become seriously ill or hospitalized with the flu if you get the vaccine. A flu vaccine is especially important if you have a chronic health condition such as heart disease or diabetes.

Ideally, you should get your vaccine by the end of October each year so you are protected when the flu season starts. It takes at least two weeks for the vaccine to be effective. However, if you have not received your flu vaccine by the end of October, it’s not too late — flu season typically peaks in December or January. As long as the flu virus is spreading, getting vaccinated will help protect you.

There are flu vaccines designed specifically for older adults. The CDC recommends that people age 65 and older receive a higher-dose flu vaccine or an adjuvanted flu vaccine (one with an additional ingredient called an adjuvant that helps create a stronger immune response). These vaccines are potentially more effective than the standard flu vaccine for people in this age group. Talk with a health care provider or pharmacist about which vaccine is best for you.

Medicare will pay for the flu vaccine, and so will private health insurance plans. You can get a flu vaccine at a doctor’s office or local health department, as well as at many grocery stores, drug stores, and pharmacies. Flu shots may also be available at other community locations, such as schools, religious centers, and workplaces. The ingredients of a specific vaccine are the same wherever you receive it.

RSV vaccine for older adults

Respiratory syncytial virus (RSV) is a common virus that usually causes mild, cold-like symptoms. However, older adults have a higher risk of developing severe symptoms if they are infected with RSV. The illness can be particularly dangerous for people who have chronic diseases or a weakened immune system. Older adults who get very sick from an RSV infection may need to be hospitalized, and the illness can even be life-threatening.

RSV vaccines are available to protect older adults from the serious health problems that can occur with RSV infection. The CDC recommends that adults 60 years and older talk with their health care provider about whether they should receive the RSV vaccine. Like the flu, RSV infections are most common in the fall and winter months, so consider getting vaccinated before RSV season starts. However, you can benefit from the RSV vaccine at any time of year.

You can get the RSV vaccine at a doctor’s office, your local health department, and many pharmacies. Medicare Part D and private health insurance plans may pay some or all of the cost. Check with Medicare or your health plan for details about coverage.

Vaccines to help prevent pneumonia

Pneumococcal disease is a serious infection that spreads from person to person by air. It often causes pneumonia in the lungs and it can affect other parts of the body. Older adults are at higher risk than younger people of getting very sick or dying from pneumococcal disease.

The CDC recommends that all adults age 50 and older get pneumococcal vaccination. This vaccine helps protect you from getting a serious infection, including pneumonia. There are multiple forms of the pneumococcal vaccine: Talk to a health care provider to find out which is best for you. You can also visit the CDC’s Pneumococcal Vaccination webpage to learn more about the types of vaccines that are available.

Medicare will pay for the pneumococcal vaccine, as will many private insurance plans. You can get the vaccine at a doctor’s office, your local health department, and many pharmacies. Pneumococcal vaccines may also be available at other community locations, such as schools, religious centers, and workplaces.

Tetanus, diphtheria, and pertussis (whooping cough) vaccines

Tetanus, diphtheria, and pertussis are diseases caused by bacteria that can lead to serious illness and death.

• Tetanus (sometimes called lockjaw) is caused by bacteria found in soil, dust, and manure. It can enter the body through a deep cut or burn.
• Diphtheria is a serious illness that can affect the tonsils, throat, nose, or skin. It can spread from person to person.
• Pertussis, also known as whooping cough, causes uncontrollable, violent coughing fits that make it hard to breathe. It can spread from person to person.

Getting vaccinated is the best way to prevent tetanus, diphtheria, and pertussis. Most people get vaccinated as children, but you also need booster shots as you get older to stay protected against these diseases. The CDC recommends that adults get a Tdap (tetanus, diphtheria, and pertussis) or Td (tetanus, diphtheria) booster shot every 10 years. Ask a health care provider when you need your booster shot.

You can get the Tdap or Td vaccine at a doctor’s office, your local health department, and many pharmacies. Medicare Part D and private health insurance plans may pay some or all of the cost. Check with Medicare or your health plan for details about coverage.

Shingles vaccine for older adults

Shingles is caused by the same virus as chickenpox. If you had chickenpox, the virus is still in your body. As you get older, the virus could become active again and cause shingles.

Shingles affects the nerves. Common symptoms include burning, shooting pain, tingling, and/or itching, as well as a rash with fluid-filled blisters. Even when the rash disappears, the pain can remain. This is called post-herpetic neuralgia, or PHN.

The shingles vaccine is safe, and it may keep you from getting shingles and PHN. Healthy adults age 50 and older should get vaccinated with the shingles vaccine, Shingrix, which is given in two doses. (Zostavax, an earlier shingles vaccine, is no longer available in the United States.)

You should get a shingles vaccine even if you’ve already had chickenpox or the chickenpox vaccine, or if you don’t remember whether you had chickenpox. You should also get the shingles vaccine if you’ve already had shingles or received Zostavax. However, you should not get a vaccine if you currently have shingles, are sick or have a fever, have a weakened immune system, or have had an allergic reaction to Shingrix. Check with a health care provider if you are not sure what to do.

You can get the shingles vaccine at a doctor’s office, your local health department, and many pharmacies. Medicare Part D and private health insurance plans may pay some or all of the cost. Check with Medicare or your health plan for details about coverage.

Travel vaccines

Check with a doctor, a pharmacist, or your local health department about vaccines you need if you’re planning to travel to other countries. The vaccines that are required and recommended are based on your destination, planned activities, and medical history. Sometimes multiple vaccines or doses are needed. It’s best to get them at least four to six weeks before you travel to allow time to build up immunity and get the best protection, particularly from those that may require multiple doses.

Contact Medicare or your private health insurance plan to find out whether they cover the travel vaccines you need. You may be able to get some travel vaccines from a local health care provider. Others are available from health departments and travel medicine clinics. For more information, visit the CDC Traveler’s Health website or call its information line at 800-232-4636.

Vaccine safety and side effects

Vaccines are very safe, and they can help keep you from getting serious or life-threatening diseases. The most common side effects for all these vaccines are mild and may include pain, swelling, or redness where the vaccine was given.

Before getting any vaccine, talk with a doctor or pharmacist about your health history, including past illnesses and treatments, as well as any allergies. A health care provider can address any concerns you have.

It’s a good idea to keep your own vaccination record, listing the types and dates of your shots, along with any side effects or problems.

Learn more about vaccine safety and side effects.

Greenville Nursing & Rehabilitation is proud to share Ms. Gladys Hayward’s inspiring Success Story!

Ms. Gladys came to Greenville Nursing & Rehabilitation focused on recovery and returning to the independent lifestyle she enjoyed before her injury. Upon arrival, she needed additional support with mobility and her activities of daily living, but she was determined to regain her strength and confidence.

Working closely with our dedicated therapy team five days a week, Ms. Gladys embraced every challenge and made remarkable progress. Through her hard work and perseverance, she improved her strength, enhanced her balance, and steadily increased her independence. By the time of her discharge, she was safely navigating her mobility with minimal supervision and independently managing her daily routines.

Beyond her success in therapy, Ms. Gladys became a cherished part of our community. She enjoyed participating in facility activities, spending time with fellow residents, and bringing her bright spirit wherever she went.

Today, we are thrilled to celebrate Ms. Gladys as she returns home stronger, more confident, and ready for her next chapter. Congratulations to Ms. Gladys and her amazing care team on this wonderful achievement!