Benefits of Staying Active as We Age: Healthy Aging Tips
Staying active as we age helps maintain strength, balance, physical function and independence, while also supporting mood, sleep, brain health and heart health. Adults aged 65 and older should aim for at least 150 minutes of moderate-intensity aerobic activity each week (or 75 minutes of vigorous activity), muscle-strengthening activity on at least 2 days, plus activities that improve balance. If these targets are not possible, stay as physically active as your abilities and health allow. [1, 9]
Aging is a natural process, but the choices we make every day can influence how well we move, feel and function over time. Staying active does not mean you need to go to the gym every day. Walking, stretching, gardening, dancing, swimming and other enjoyable forms of movement can all contribute to an active lifestyle. [1, 8]
Nutrition matters too. Adequate protein can help support muscle health as we age. Dietary supplements may have a role in selected situations. They should complement, rather than replace, a balanced diet and healthy lifestyle. [7, 8, 10, 11, 12]
What are the benefits of staying active as we age?
Regular physical activity can support both day-to-day function and long-term health in older adults. Current guidance highlights benefits for sleep, mood, brain health, heart health, bone strength, balance and independent living. [1, 9]
- Maintain muscle strength and physical function for everyday activities.
- Improve balance and coordination, which can help reduce the risk of falls.
- Support mood, sleep quality and brain health.
- Support heart health and help lower the risk of chronic conditions.
- Help older adults remain independent for longer.
You do not need to be an athlete to benefit. There are many ways to add physical activity into everyday life, and some activity is better than none. [1]
How much physical activity do older adults need?
For adults aged 65 and older, a balanced weekly routine should include aerobic activity, muscle-strengthening activity and activities that improve balance. [1, 8]
| Type of activity | Recommended target | Examples |
|---|---|---|
| Aerobic | At least 150 minutes of moderate-intensity activity per week, or 75 minutes of vigorous activity. | Brisk walking, cycling, swimming, dancing |
| Muscle strengthening | At least 2 days per week. | Resistance bands, weights, body-weight exercises, gardening |
| Balance | Include balance-improving activities regularly. | Tai chi, heel-to-toe walking |
If you are not able to meet the full target because of your current fitness, mobility or health condition, be as physically active as your abilities and health allow. If a health condition affects your ability to exercise safely, speak with a healthcare professional about suitable activities for you. [1]
What types of activity count?
Many everyday activities count, and some can support more than one type of physical activity. Choose activities that are suitable for your abilities, health and fitness level. [1, 8]
- Walking at a comfortable or brisk pace
- Gardening and household activities that keep you moving
- Dancing
- Swimming or water-based exercise
- Stretching, yoga or tai chi
- Resistance-band, light-weight or body-weight exercises
A single activity may support more than one fitness goal. Activities such as tai chi and gardening can involve more than one type of physical activity. [1, 8]
How does protein support muscle health as we age?
Muscle mass and strength tend to decline gradually with age, which can affect physical function and everyday activities. Adequate protein intake, together with regular physical activity and resistance exercise, can help support the maintenance of muscle mass, strength and function. [7]
The Malaysian Dietary Guidelines for Older Persons 2023 recommend at least 1.0 g of protein per kg of body weight per day for older adults. Protein needs may be adjusted according to nutritional status, physical activity level, disease status and tolerance. [8]
- Choose protein-rich foods across the day, including fish, poultry, eggs, meat, legumes and dairy products.
- Combine adequate nutrition with muscle-strengthening activity to support muscle function.
- Protein supplements may be considered when adequate protein intake cannot be achieved through food alone. [7, 8]
If you have poor appetite, unintentional weight loss or a medical condition that affects your nutritional needs, speak with a healthcare professional or dietitian about an appropriate protein intake. [8]
Can supplements support healthy aging?
Some supplements are commonly taken for healthy aging. Before starting a supplement, discuss it with a pharmacist or other healthcare professional, especially if you take prescription medicines or have a long-term health condition. [10, 11, 12]
Coenzyme Q10 (CoQ10)
CoQ10 is a naturally occurring substance in the body and is available as a dietary supplement. It has been studied in areas such as heart health and statin-associated muscle symptoms. [2, 10]
Oral CoQ10 supplementation has been associated with improvements in selected skin measures, including reduced wrinkles and microrelief lines and improved skin smoothness. [3]
Ginkgo biloba
Ginkgo biloba has been studied for cognitive health, including memory and cognitive function. Research has explored its use in people with cognitive impairment and dementia, although results vary across studies. [4, 11]
Ginkgo may interact with certain medicines, so it is a good idea to check with a healthcare professional before using it, especially if you take regular prescription medicines. [11]
Omega-3 fatty acids (EPA and DHA)
EPA and DHA are long-chain omega-3 fatty acids found in fish and seafood and are also available as dietary supplements. They have been studied extensively in areas including cardiovascular and cognitive health, although findings vary depending on the health outcome and population studied. [5, 12]
Research has also explored dietary omega-3 intake in relation to biological aging. A 2024 cross-sectional study found that higher dietary omega-3 intake was associated with slower phenotypic age acceleration. These findings add to emerging research on omega-3 intake and healthy aging, although further studies are needed to better understand the relationship. [6]
How can you build a healthy-aging routine that lasts?
- Choose activities that suit your lifestyle and abilities. Walking, gardening, dancing and other forms of movement can all contribute to an active lifestyle. [1, 8]
- Include the three main types of activity each week: aerobic activity, muscle strengthening and balance activities. [1]
- Support activity with adequate nutrition and protein. Both regular physical activity and good nutrition are important for maintaining health and function as we age. [7, 8]
- Consider supplements based on individual needs rather than adding them automatically. A pharmacist or other healthcare professional can help you review whether a supplement is appropriate, including possible medicine interactions and safety considerations. [10, 11, 12]
When should you speak with a pharmacist or healthcare professional?
Professional advice is especially useful if you are starting a supplement, taking several medicines, living with a chronic health condition or unsure how to exercise safely. It is also worth seeking advice if poor appetite, unintended weight loss or reduced strength is making it difficult to stay active and well nourished. [1, 8, 11]
Speak with a CARiNG pharmacist
If you have questions about healthy aging, nutrition or the appropriate use of supplements, a CARiNG pharmacist can help you understand your options and when further medical advice may be needed.
Find your nearest CARiNG Pharmacy →Useful resources
- CDC – Older Adult Activity: An Overview – Current activity recommendations for adults aged 65 and older.
- Ministry of Health Malaysia – Malaysian Dietary Guidelines for Older Persons 2023 – Malaysia-specific nutrition and healthy-aging guidance, including protein recommendations.
- NCCIH – Coenzyme Q10 – Evidence and safety information on CoQ10 supplements.
- NCCIH – Ginkgo – Evidence, safety and medicine-interaction information for ginkgo.
- NIH Office of Dietary Supplements – Omega-3 Fatty Acids – Evidence summary for omega-3 fatty acids and health outcomes.
Medical disclaimer: This article is for general health education and is not a substitute for individual medical advice, diagnosis or treatment. Physical activity, protein needs and supplement suitability can vary with age, health conditions and medicines. Speak with a qualified healthcare professional if you need personalised advice.
Frequently asked questions about staying active and healthy aging
What is the best exercise for older adults?
There is no single best exercise. A well-rounded routine includes aerobic activity, muscle strengthening and activities that improve balance. Walking, swimming, dancing, resistance exercises and tai chi are examples of activities that may be included, depending on your abilities, health and fitness level. [1, 8]
Is walking enough to stay active as I age?
Walking is a good form of aerobic activity, but older adults can also benefit from muscle-strengthening and balance activities as part of a well-rounded routine. Adding simple resistance exercises and balance activities can help complement a regular walking routine. [1]
How much exercise should adults aged 65 and older get each week?
Aim for at least 150 minutes of moderate-intensity aerobic activity each week, or 75 minutes of vigorous activity, plus muscle-strengthening activity on at least 2 days and activities that improve balance. If you cannot meet the full target, stay as physically active as your abilities and health allow. [1]
How much protein do healthy older adults need?
Malaysia's 2023 dietary guideline advises healthy older adults to consume at least 1.0 g of protein per kg of body weight per day, with individual needs adjusted according to nutritional status, physical activity level, disease status and tolerance. [8]
Do older adults need supplements for healthy aging?
Supplements are not routinely needed by everyone. A balanced diet, regular physical activity and other healthy lifestyle habits remain important foundations of healthy aging. Supplements may have a role in certain situations, depending on individual nutritional or health needs, but the evidence and safety considerations can vary between products. Some supplements can also interact with medicines, so it is a good idea to discuss them with a pharmacist or other healthcare professional before starting one. [1, 8, 10, 11, 12]
What does the evidence say about ginkgo, memory and cognitive health?
Ginkgo has been studied for cognitive health, including memory and symptoms of cognitive impairment or dementia. Some studies have reported possible benefits, although findings vary across studies. Research is ongoing to better understand who may benefit and under what circumstances. Ginkgo may also interact with certain medicines, so it is worth checking with a healthcare professional before using it. [4, 11]
View references 12 sources
- Centers for Disease Control and Prevention (CDC). Older Adult Activity: An Overview. Updated 4 Dec 2025. Source
- Fotino AD, Thompson-Paul AM, Bazzano LA. Effect of coenzyme Q10 supplementation on heart failure: a meta-analysis. Am J Clin Nutr. 2013;97(2):268-275. Source
- Zmitek K, Pogacnik T, Mervic L, Zmitek J, Pravst I. The effect of dietary intake of coenzyme Q10 on skin parameters and condition: results of a randomised, placebo-controlled, double-blind study. Biofactors. 2017;43(1):132-140. doi:10.1002/biof.1316. Source
- Tan MS, Yu JT, Tan CC, Wang HF, Meng XF, Wang C, et al. Efficacy and adverse effects of ginkgo biloba for cognitive impairment and dementia: a systematic review and meta-analysis. J Alzheimers Dis. 2015;43(2):589-603. Source
- Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Adv Nutr. 2012;3(1):1-7. Source
- Wu D, Jia Y, Liu Y, Shang M. Dose-response relationship of dietary omega-3 fatty acids on slowing phenotypic age acceleration: a cross-sectional study. Front Nutr. 2024;11:1424156. doi:10.3389/fnut.2024.1424156. Source
- Deutz NEP, Bauer JM, Barazzoni R, Biolo G, Boirie Y, Bosy-Westphal A, et al. Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clin Nutr. 2014;33(6):929-936. doi:10.1016/j.clnu.2014.04.007. Source
- Ministry of Health Malaysia. Malaysian Dietary Guidelines for Older Persons 2023. Putrajaya: Nutrition Division, Ministry of Health Malaysia; 2023. Source
- Centers for Disease Control and Prevention (CDC). Physical Activity Benefits for Adults 65 or Older. Updated 4 Dec 2025. Source
- National Center for Complementary and Integrative Health (NCCIH). Coenzyme Q10. Source
- National Center for Complementary and Integrative Health (NCCIH). Ginkgo. Source
- National Institutes of Health, Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Health Professionals. Source
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