Exercise is important to staying healthy, and it is never too late to start, no matter how old you are or how much experience you have with physical activity.

Dr. Ben Smith of the Internal Medicine Group said doing any activity at any age is better than nothing. That can even include simple things that you might not think of as exercise: standing instead of sitting, or just getting up and walking around.

“For many patients, they don’t know where to start, and that is OK,” Smith said. “Lawrence is filled with resources and tools that can help you begin slowly. I will have patients come and ask me what a good plan is and how to start and that is something I can help them develop.”

According to the American College of Sports Medicine, regular physical activity has a number of benefits, including:

• Reduces risk of falling or having a fall-related injury

• Helps people remain independent later in life

• Reduces the risk of developing dementia or Alzheimer’s

• Lowers the likelihood of new chronic health problems and reduces the risk that existing chronic conditions will get worse

• Reduces the risk of several types of cancer and helps prevent cancers from coming back

Ideally, Smith said, people should try to get at least 150 minutes of moderate-intensity activity each week. He also said there are many ways to get active, and that includes things other than running, biking, lifting weights or other conventional exercises.

“Every minute counts,” Smith said. “Just moving your body and becoming active means something. This can be active yard work or completing a task around the house. General movement, even if you don’t enjoy exercise specifically, can be huge and will help you live a better quality of life in the long run.”

Plenty of recreational activities are good for exercise and for having fun — basketball, swimming, pickleball, baseball and much more. And it’s often possible to do them at any age, even if they might seem strenuous. Smith has competed in powerlifting competitions and practiced weight training, and he’s seen people of all ages enjoying those activities.

“At these competitions and in my practice as well, I have seen people of all ages, even those 80 years old and over who are competing in powerlifting,” he said. “There is no age limit to activity, and it is never too late to start becoming active and reaching for your goals.” 

But if you’re not properly prepared, jumping right into weight training or other intense physical activities could be risky. Dr. Luis Salazar, a sports medicine physician with OrthoKansas, said it’s important to talk to your physician about what kinds of exercise you’re ready for.

“We will often see patients who want to get started on consistent activity, and we first want to sit down and have the conversations on readiness. We see people who jump in right away and then come to us with injuries. That is exactly what we want to avoid,” Salazar said. “Talking about readiness — looking at barriers, conditions, functionality and medications — helps avoid the spiral effect of getting hurt, recovering and then staying inactive because each time you begin again you get hurt. Starting with small steps to build up to a higher intensity is key.”

Salazar said that many times, injuries occur when the weather gets warmer and people start going outside and getting active again. He said that happens with other prolonged periods of inactivity, too, such as what happened with the COVID-19 lockdowns.

“Especially with COVID, we saw people stop going to the gym or getting out and about as often. Then two years pass and they pick up where they left off and injuries present themselves,” he said. “With inactivity, it is common to have lost some strength and maybe gained some weight. It was a time like no other, so this is very understandable, but coming back at a paced rate is important.”

Salazar said exercise is flexible, and there are many ways to fit it in and to find something that you enjoy doing.

“You don’t need another errand in life. We are all busy people, so finding something you enjoy is crucial,” he said. “If there is a medical concern, talk with one of the sports medicine professionals or your primary care provider. We can help devise a plan and set goals so you can enjoy your activity. If you are in love with running but suffered from a recent knee injury, we can discuss what the options are regarding your specific injury so you can get back to doing the activities you love sooner.”

Salazar said there are no fast rewards for fitness and lifestyle modifications. It is unlikely you will see results after only a couple of days, but over time exercise can make a big difference, he said. He also emphasized other things you can do to support your physical fitness, such as drinking water, eating a healthy diet, getting enough sleep and stretching properly before physical activity.

“There is so much you can do to care for your body that can accompany the movement,” Salazar said. “… Hydration alone can assist in avoiding soft tissue issues and make you feel better.”

If you have questions, Salazar said it’s always a good idea to ask your health care provider for help.

“Our goal is to provide advice and guidance in the most unbiased way possible. I am not here to tell you what to do but to walk alongside you and provide options for things you already enjoy doing,” Salazar said. “At the end of the day, we are all human, and perspective is important. We are here to help find a plan that is safe, effective, fun and tailored to what works best for you. It is never too late to start investing in your health.”

— Jessica Thomas is the social media and digital communications specialist for LMH Health, which is a major sponsor of the Journal-World’s Health section.