About the Book

• Full Title: Get Fit for Life: Exercise & Physical Activity for Healthy Aging

• Author / Publisher: National Institute on Aging (NIH), published in 2020 (or August 2022 in paperback form)

• Length: Approximately 122–124 pages

Content & Purpose

This booklet is designed to encourage older adults—or anyone preparing for later life—to adopt and maintain regular physical activity. It emphasizes that it’s never too late to begin exercising and offers:

• Clear definitions distinguishing exercise (structured, purposeful activity) from general physical activity

• Guidance on four essential types of exercise:

  • Aerobic (e.g., walking, cycling),

  • Strength training,

  • Flexibility exercises,

  • Balance and coordination training

• Strategies to assess current fitness levels, set attainable goals, and plan workouts tailored to individual needs.

• Safety tips—including warming up, adjusting intensity gradually, and consulting healthcare providers before starting routines 

• Sample workouts, tracking tools, and motivational advice to keep going long term

Get Fit for Life: Exercise & Physical Activity for Healthy Aging, a practical guide on maintaining wellness through physical activity as we age.

Why It Matters

The value of structured physical activity in promoting healthy aging is well-supported:

• Longitudinal studies show a consistent positive link between physical activity and healthy aging outcomes—even when adjusting for various biases

• A physical activity program that includes aerobic, strength, balance, and flexibility exercises can help prevent falls, maintain independence, improve cognition, and support overall quality of life

• The WHO recommends 150–300 minutes of moderate aerobic activity per week, alongside strength and balance training, particularly for older adults