Stay Active as You Age: 5 Ways to Keep Moving Well

You do not need to run marathons to remain active as you grow older. Regular, small movements can help protect your joints, strengthen your body, and keep you doing the things you enjoy.

Stark is a board-certified orthopedic surgeon at Bone and Joint Institute of Tennessee, specializing in sports medicine, reconstructive joint replacement, trauma and upper extremity surgery.

Aches and pains often become more common with age, but they do not have to limit what we can do. Aging well has less to do with how many birthdays you have had and more to do with how you care for your body.

I am a runner who enjoys marathons, ultramarathons and multi-day races, and I try to spend as much time outdoors as possible. But when I speak with patients about healthy aging, I do not suggest they train for a marathon. You do not have to be an elite athlete — or even think of yourself as one — to benefit from regular movement. The important thing is to keep active, work within your limits and trust that your body is built to move.

Here are five points I share with my patients:

1. Resist the temptation to stay seated.

Human bodies were not designed to sit all day. Too much inactivity can leave us feeling stiff and less mobile. Make a habit of getting up and moving during the day. Rather than going straight to the couch after dinner, take a short walk. If walking is difficult, try water aerobics, gentle stretching or light strength work. You do not have to do a lot; you simply have to keep moving.

2. Choose low-impact activity.

Healthy aging is not about exercising as hard as possible. It is about finding movement your body can handle consistently. Walking, stationary cycling, stretching and water aerobics are all good choices because they place less stress on the joints.

If you have been inactive for a while, a physical therapist or trainer can help you begin safely. At Bone and Joint, our physical therapists and trainers can assess your limitations and suggest exercises that build strength without worsening pain. You can also stay active close to home in Williamson County, with options ranging from classes for older adults to recreation-center programs. Find something you enjoy and make it part of your routine.

3. Motion can help ease stiffness.

That old orthopedic saying still holds true. When a knee feels stiff or a shoulder feels tight, the first instinct may be to rest. Sometimes rest is exactly what the body needs, especially after an injury. But when stiffness comes from inactivity, gentle movement often helps.

Pain can set off a cycle: We hurt, so we stop moving. Then we become less active, which can lead to weakness and stiffness and make movement even harder. Breaking that cycle with regular, manageable movement can help preserve mobility and independence.

If joint pain continues or starts getting in the way of daily activities, speak with an orthopedist or physical therapist.

4. Begin at your current level.

If you have been inactive or are living with arthritis, starting may be the hardest step. Do not try to do everything at once. Begin with a short walk or a seated workout. Try riding a stationary bike for 20 minutes a few times a week. Add stretching or light strength training twice weekly. As your endurance and strength improve, you can gradually do more.

The aim is progress, not perfection. You are never too old to start moving, and consistency matters more than intensity.

5. Build strength, especially if you care for someone else.

Strength training with light weights and higher repetitions twice a week can help support the joints. Weight machines let you focus on one muscle group at a time. If you do not belong to a gym, light hand weights at home are another option.

Strength work is especially valuable for caregivers. Looking after a loved one often involves lifting, pushing and pulling, which can strain the back and shoulders. Strengthening those areas can help prepare you for the physical demands of caregiving.

Growing older does not mean giving up the activities you love. If joint pain is keeping you from moving or you are unsure where to start, help is available. At Bone and Joint Institute of Tennessee, we provide comprehensive orthopedic care — from physical therapy and sports medicine to joint replacement and trauma recovery — to help identify the source of pain and create a plan that keeps you moving.

To learn more or schedule an appointment, visit boneandjointtn.org.