DR. BRODSKIY’S GUIDE · LONGEVITY & HEALTHY AGING
Move for the Life You Want to Keep Living
Raya Brodskiy, MD
Movement helps you do more than burn energy. It can help you carry groceries, get out of a chair, and stay steady on your feet.
You can benefit from being active at many stages of life. Start where you are today.
Why do different kinds of movement matter?
Walking, dancing, and swimming make your heart and lungs work harder. These are called aerobic activities. Regular activity can lower the risk of heart disease and type 2 diabetes. It can also help mood and sleep.
Strength work makes muscles push or pull against a force. That force can come from weights, stretch bands, or your own body. Stronger muscles help with daily tasks.
Balance practice helps you stay steady. This matters more as you get older, when falls can cause serious harm. Stretching helps you move more freely, but it does not replace strength or aerobic work.
How much should I aim for?
For many adults, a weekly goal is at least 150 minutes of moderate aerobic activity, plus muscle-strengthening work on at least two days. Moderate means you breathe harder but can still talk.
Older adults also need balance activities. The right mix depends on your health and what your body can do.
These goals are something to build toward. They are not an entry test. A few minutes count, and you can spread activity across the week.
What if I have not been active?
Begin with a small amount you can manage. Add time or effort slowly. Choose something you enjoy so you are more likely to return to it.
If you have a health condition, pain, or trouble with balance, ask your care team about a safe starting plan. A physical therapist may help you adapt movements.
How can I notice progress?
Look for changes in daily life. Are stairs easier? Can you walk farther without a break? Do you feel more steady?
The best plan fits your body and gives you a reason to keep moving.
