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How Often Should I Exercise? Make Your Fitness Routine Work for Your Life

Updated: Nov 17

Training Isn’t Just Physical—It’s Personal


Desolation Athletic Fitness

As a Certified Personal Trainer who works closely with older adults—including individuals with Parkinson’s, Alzheimer’s or age-related restrictions, I’ve learned one thing above all:


The best training plan is the one that meets you where you are.


If you’re navigating health challenges or just trying to stay active into retirement, the goal isn’t to push harder. It’s to move better, smarter, and more consistently.



What You’ll Learn in This Article


This post will help you understand:


Let’s break it down and help you move better—at your pace, on your terms.



How Often Should Older Adults Exercise?


The key to staying strong, stable, and independent isn’t doing more—it’s doing what works for you, consistently. Here's how to think about it:


1. Start Where You’re At

If you’re new to exercise or coming back after an injury or medical diagnosis, keep it simple. Even a 10-minute walk is a meaningful start.


2. Train Consistently, Not Intensely

You don’t need to “go hard” to make progress. Gentle sessions 3–5 days a week build:

  • Strength

  • Mobility

  • Cardiovascular health


All without pain or burnout.


3. Build Around What Matters Most

Your workouts should reflect how you want to live:

  • Want to hike or ski again?

  • Play with your grandkids?

  • Get up and down without discomfort?


Then focus on functional movements like:

  • Standing from a chair

  • Walking up and down stairs

  • Properly lifting objects within your abilities

  • Reaching overhead


4. Adjust for Your Health Status

Living with a medical condition doesn’t mean avoiding exercise—it means tailoring it.

People with Parkinson’s, for instance, benefit greatly from exercises that support coordination, posture, and gait.



Customizing Your Routine for Chronic Conditions


Working with older adults diagnosed with Parkinson’s or Alzheimer’s, I often adapt training based on:

  • Energy levels (some days require a slower pace)

  • Cognitive load (simple, repeatable patterns work best)

  • Motor coordination (we focus on posture, footwork, and rhythm)


Interval walking—where we alternate slow and fast walking—is an important technique. It supports heart health, strengthens muscles, and improves mobility without overexertion.



Personalizing Your Routine Based on Health & Mobility


If you’re living with a medical condition or experiencing reduced mobility, the general recommendations may need to be adapted. Here's how to train smarter:


  • Start Gradually

Begin with shorter, more frequent sessions. For example, two 15-minute walks per day can be just as effective (and safer) than a single 30-minute workout.


  • Use Interval Techniques

Try interval walking—alternate between a slow and brisk pace every few minutes, like 2 minutes slow pace walking followed by 30 seconds of faster paced walking alternating between them for 10 minutes. This technique improves cardiovascular health and leg endurance strength in a shorter timeframe.


  • Train for Daily Function

Prioritize exercises that mirror real-life tasks: standing up from a chair, reaching overhead, carrying groceries. This helps you stay confident and independent.


  • Add Core and Balance Work

Even low-impact exercises like posterior pelvic tilts or seated marching can improve balance and reduce the risk of falling.


Support Your Routine with The Fundamentals Series


Structured programs like Mobility, Daily 10, Core Training, and Better Posture provide a safe, progressive way to build strength, mobility, and confidence. Each can be used individually or together to complement your goals.



If you’re unsure where to start, try the Mobility Assessment to determine which program is best for your current needs.



Frequently Asked Questions (FAQ)


Do I have to exercise daily?

Yes and no. The goal is daily movement. Start with at least 2 strength training days per week, along with consistent balance and mobility exercises. As your body adapts and you start feeling better, gradually increase to a maximum of 4 strength workout days. Aim to walk daily—mixing relaxed, leisure-paced walks with interval walking for variety and benefit.

What if I have arthritis or joint pain?

Low-impact exercises like walking, stretching, and resistance training are safe and can actually reduce discomfort over time.

Can I still train with Parkinson’s or Alzheimer’s?

Absolutely. Training improves coordination, cognition, and balance. Just make sure the exercises are safe, purposeful, and adapted to your current level.

What if I’m starting from zero?

Start where you are. Even short, seated exercises or gentle stretches are a great way to begin. Progress at your own pace. Try the rebuild your strength program above!


Conclusion


The ideal exercise plan isn’t based on intensity or age. It’s guided by what supports your day-to-day movement, energy, and quality of life.


Start with what you can do today. Stay consistent. Build a routine that lets you move more freely—not just in workouts, but in everything you love.


The Fundamentals Series provides structure, and the Mobility Assessment helps you find the program that fits your needs.



Move better. Live stronger. Stay independent on your terms.

 
 
 

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