- Research shows that, as we grow older, it is important to stay physically active, but participating in traditional forms of exercise may not be the only way to avoid a sedentary lifestyle.
- Three medical experts share tips on how to stay active if typical exercise routines become difficult to adhere to or inaccessible.
- Daily tasks like gardening and housework can bring their own Health benefits, according to Healthcare professionals.
- The key to living longer, Healthier lives is to get some movement in, and even light movement will do, experts point out.
There is a wealth of research, both decades-old and brand-new, emphasizing the importance of exercise for overall Health and for staying Healthy as we age.
Recent research published in BMJ Medicine argues that, to live longer, people should ideally engage in a variety of exercises and activities that promote physical exertion.
These include everything from running and swimming to yoga, but also activities like working around the home and yard.
To find out more about what activities, beyond typical forms of exercise, can help maintain our health as we age, Medical News Today spoke to three healthcare experts:
- Bert Mandelbaum, MD, a sports medicine specialist, orthopedic surgeon, and codirector of the Regenerative Orthobiologic Center at Cedars-Sinai Orthopaedics in Los Angeles
- David Cutler, MD, a board-certified family medicine physician at Providence Saint John’s Health Center in Santa Monica, CA
- and Steven Allder, MD, a consultant neurologist at Re:Cognition Health, with a focus on traumatic brain injury and functional neurological disorders.
Here is their top advice on how to avoid a sedentary lifestyle in a way that is sustainable and accessible for everyone.
Cutler had a few caveats about what it really means to lead a sedentary lifestyle.
Most people are probably aware, he said, that “a sedentary lifestyle is generally defined as a way of living that involves prolonged periods of sitting or inactivity and very low levels of physical activity.”
Some examples of what this might involve, Cutler detailed, include:
- spending much of the day sitting, reclining, or lying down — for instance, at a desk, watching TV, or driving
- expending very little energy during waking hours
- spending less than the recommended 150 minutes per week in physical activities of moderate intensity.
However, he emphasized, “an important nuance of a sedentary lifestyle is that you can exercise regularly and still be sedentary.”
“For example,” said Cutler, “someone who works out for 30 minutes a day but sits for 8–10 hours at work is often considered both physically active and sedentary — because sedentary behavior is defined by how much you sit, not just whether you exercise.”
“The reason this matters is because a sedentary lifestyle is associated with increased risk of cardiovascular disease, type 2 diabetes, obesity, certain cancers, and all-cause mortality,” he pointed out.
In contrast, “staying active as we age is one of the most powerful ways to protect both our physical and brain health,” Allder told us.
He explained that:
“Regular movement supports circulation to the brain, helps preserve balance and coordination, and reduces the risk of cognitive decline, while also strengthening muscles and joints needed for everyday independence. From a neurological perspective, movement is not just about fitness, it keeps the brain’s motor and memory networks engaged, helping us stay confident, capable and connected to daily life for longer.”
Mandelbaum agreed, further emphasizing the importance of physical activity to maintaining independence as we age.
“Staying active as you get older isn’t about chasing a certain look — it’s about protecting your independence and enjoying life fully,” he told us. “The real shift is in how you think about movement and what motivates you to keep going.”
To make an active lifestyle sustainable, the key is to prioritise the activities that bring us the most pleasure or keep us motivated.
“For many people, that starts with redefining ‘exercise’,” Mandelbaum noted. “It doesn’t have to mean intense workouts or long runs. Instead, think of movement as anything that makes you feel good and keeps your body engaged.”
“A walk through the park, tai chi, dancing, gardening, tidying up the house, a gentle hike, or a swim can all count” when it comes to staying active for health, Mandelbaum told us.
Cutler agreed. “Even light movement — standing, walking breaks, or household activity — can meaningfully reduce sedentary time and improve health outcomes,” said the family doctor.
And Allder stressed that, when it comes to maintaining neurological Health, “any movement that challenges balance, coordination or attention” can help.
“Activities such as walking to the shops, dancing in the kitchen, playing with grandchildren, tidying the house or even standing while talking on the phone all stimulate motor and cognitive networks,” he explained.
“These ‘incidental movements’ help maintain blood flow to the brain and keep neural pathways active without requiring formal workouts,” Allder detailed.
So do daily tasks that involve some amount of physical exertion count toward the 150 weekly minutes of exercise recommended by medical organisations?
No doubt about it, according to Allder. Any “routine activities such as gardening, housework, and carrying shopping bags will contribute to avoiding a sedentary lifestyle,” Cutler agreed.
“These activities involve lifting, bending, gripping, and sustained movement, which activate muscles and engage balance systems in the brain,” Allder noted to MNT.
Furthermore, “gardening improves hand-eye coordination and planning, while carrying shopping bags provides resistance training for the upper body,” he told us.
“Neurologically, these tasks are especially valuable because they combine physical effort with purpose and problem-solving, which strengthens brain-body connections,” Allder explained.
People with limited mobility may find it most difficult to maintain the recommended levels of physical activity on a regular basis.
However, Cutler outlined some solutions. “Those with limited mobility can still engage in tai chi, wheelchair exercise, and other body movement activities” that do not involve the body parts with limited mobility, he suggested.
Allder added that “seated or supported movement is still highly beneficial for the brain.”
“Chair-based exercises, resistance bands, tai chi, or slow controlled arm and leg movements all help maintain neural signalling between muscles and the brain. Even small movements improve circulation and sensory feedback, which supports balance and reduces the risk of further physical decline. The key is regularity rather than intensity.”
— Steven Allder, MD
All three experts had the most to say about how to remain active as we age, despite any challenges we might face.
“The most important factor is consistency,” reiterated Allder. “Short, frequent movement breaks are more effective for brain health than occasional bursts of intense exercise.”
“Choose activities that feel enjoyable and meaningful, such as walking with a friend or tending a garden, as this activates motivation circuits in the brain and improves adherence,” he suggested. “It also helps to build movement into daily routines — standing while on the phone, walking after meals, and stretching during TV adverts.”
When it comes to keeping physical activity sustainable and maintaining interest, “variety is important, as switching activities challenges different brain regions and supports long-term cognitive resilience,” the neurologist advised.
Mandelbaum added that “setting simple, realistic goals can make a big difference.”
Track progress in a journal or using a fitness device“Rather than committing to a major lifestyle overhaul, begin with small, manageable steps — like walking for 10 minutes a day a few times a week. Consistency builds confidence, and each small success creates momentum. Tracking your progress in a journal, on a calendar, or with a fitness device can help you see how far you’ve come and keep you inspired.”
— Bert Mandelbaum, MD
“Motivation also grows when you connect movement to everyday benefits. It’s not about numbers on a scale — it’s about moving comfortably, staying steady on your feet, carrying what you need, and participating fully in the moments that matter,” added Mandelbaum.
“It’s an investment in your future well-being,” he emphasized.
“Most importantly, listen to your body and acknowledge your progress,” said Mandelbaum. It is important to keep up with whatever forms of exercise we choose, but we should also be mindful of our actual capacity on a day-to-day basis, he advised.
“Energy levels change, and rest is part of staying healthy. Missing a day or two doesn’t undo your efforts,” Mandelbaum reassured us. “Be patient with yourself and celebrate milestones — whether that’s walking a little farther, trying something new, or simply staying consistent.”
“Recognizing your progress reinforces the habit and keeps the journey rewarding,” he added.
