January 2, 2026 - To help you live better and longer, our healthspan initiative offers research-backed insights for healthier living into how you eat, sleep, move and connect with others.
Because many of us have goals surrounding our physical health and fitness, this educational article focuses on “move” as it relates to forming (and sticking to) your New Year’s resolutions. It’s not only about finding ways to get moving but also about building healthy habits through intentional, incremental lifestyle changes. The bottom line: Consistency is more important than intensity.
Let’s dive in!
The Importance of Staying Active
In a Centers for Disease Control and Prevention (CDC)-sponsored podcast, The Importance of Physical Activity for Older Adults, host Montrece Ransom sits down with the CDC’s Dr. David Brown, senior behavioral scientist with the Division of Nutrition, Physical Activity and Obesity.
In the episode, Dr. Brown states: “Physical activity can help us feel better, age better and improve our quality of life so we can keep doing the things we enjoy. Benefits include improved muscle strength, bone health and physical function, which are especially important for helping older adults prevent falls and maintain independence for as long as possible.”
Dr. Brown also stresses an important point: Some physical activity is better than none at all, so do what you can and what your body allows. This is especially crucial advice for those with chronic conditions. Remember: Even small changes add up over time! The important thing is to prioritize self-motivation and forming healthy habits, not burn yourself out.
Exercise Regimen Recommendations
The CDC recommends that those 65 and older participate in a mix of aerobic, muscle-strengthening and balance activities every week. However, people of all ages can benefit from a diverse fitness regimen that includes all of these activities. Research from the Buck Institute reveals that “variety is the spice of fitness,” meaning diversity must be integrated into our routines to include:
In the podcast, Dr. Brown shares some examples of exercises from each of the three primary movement categories: “Aerobic activities include walking, dancing, swimming, and water aerobics. Muscle strengthening activities include lifting weights, working with resistance bands and gardening. And balance activities include walking heel to toe, standing from a sitting position and standing on one leg.”
Tools of the Trade: Wearable Tech
Wearable health-monitoring technology consists of a digital accessory worn on your person that remotely monitors activity and records health attributes in real time. While some of these devices take the form of discrete jewelry (Oura Ring, Limitless Pendant), others can be clipped to clothing (Fitbit Inspire), but many are worn on the wrist (Samsung Galaxy Watch, Google Pixel Watch and Apple Watch).
Although not necessary for staying active, these digital devices help track progress and provide external encouragement. For example, Apple Watch users may be familiar with the incentive of “closing rings,” which represents successful completion of a daily exercise objective (e.g., walking 10,000 steps). This effective feature is known as gamification, and findings originally published in the journal Management Science support its efficacy in promoting physical activity, calling it “a potentially powerful vehicle for improving health behaviors at scale.”
General categories of wearables include:
There are a lot of options on the market, and more are being added all the time. The wearable that’s best for you will depend highly on your individual health needs and preferences. Be sure to consult with your physician about the specific health qualities you need to be monitoring and the best approach to keeping track of them. They can help match you with a device that aligns with your fitness goals, lifestyle and budget.
Parting Advice
When it comes to exercise, do what you can, but push yourself to grow. We think this quote sums up our point pretty succinctly:
"You can have results or excuses, not both.” –Arnold Schwarzenegger, 78
And here’s the good news: Like Buck researcher Mark Tarnopolsky, MD, Ph.D., says, “It’s never too late to start exercising. ... You don’t have to spend your life pumping iron in a gym to reap benefits.” In other words, you don’t have to train like Arnold to be fit — and you can get started anytime!
Feel free to visit the National Institute on Aging for more tips on developing a fitness routine as you age, and expect more healthspan tips in the months to come!