As you age, physical activity can help mitigate mood disorders by helping support bodily and cognitive health. Exercise options exist for all ability levels.
According to the
There are many reasons why you might experience more mental health challenges in older age. These include factors associated with aging, such as the loss of loved ones, declining health, reduced income, loneliness, and loss of purpose after retirement.
Research shows that regular exercise can positively affect cognitive and mental health, helping the brain remain sharper for longer and lowering the chance of developing other chronic conditions.
Read on to learn more about the link between exercise and improved mental health in older age, how much to exercise, and other ways to help strengthen your mind and brain.
Regular exercise can benefit your mind and body. It can be a simple way to feel better, think more clearly, and handle life’s challenges more easily. These benefits may come from the physical effects of exercise on the body and the brain and the positive psychological impact it can bring.
For example, research has found that exercising can help lower stress by balancing hormones and helping build confidence by improving body image. In fact, a
According to the study, working out even for just 15 minutes a day improved quality of life. A better quality of life may also be associated with improved mood, helping raise self-esteem and reduce adverse thoughts.
Other studies suggest that working out can also have a physical effect, such as
Exercise may also help reduce the symptoms of mood disorders such as depression or anxiety. In a 2020 study, brain scans of older adults with no physical health conditions who did 30 minutes of moderate exercise showed that exercise improved mood by changing how certain brain regions, such as the hippocampus, connect.
According to the Centers for Disease Control and Prevention (CDC), older adults over age 65 should aim for about
Specifically, when it comes to depression,
That said, aerobic exercise is not the only type of exercise that may help improve mood symptoms. Additional research suggests that doing resistance workouts and working out in groups can also benefit mental health. Resistance exercises provide a physical benefit, while group exercise might help because social interaction can help reduce loneliness, which has associations with depression. A
According to an older 2018 study, getting in a total of 52 hours of exercise can boost brain function in older people, regardless of whether or not you are living with memory or thinking challenges. While this varied among the studies, participants tended to exercise about three times a week over about 6 months.
The most effective activities include aerobic exercise, strength training, mind–body workouts like yoga or tai chi, or a mix of these approaches.
Mind-body workouts may have a dual benefit because they support physical health while helping ground and regulate the mind. In a 2024 study, researchers found that tai chi had the most positive impact on reducing anxiety and depression.
As multiple studies suggest, brain and physical health often go hand in hand. For example, a
That said, to safely incorporate physical activity into your life, it’s a good idea to start slowly. While there are general recommendations regarding how much you should exercise and the types of workouts you should do, always speak with your doctor first in case there are specific workouts or intensities you should avoid.
From there, start with exercises suited to your fitness level, then
Overcoming barriers
Older adults can experience various barriers to incorporating movement into their lifestyles. Examples include
When such barriers get in the way, there are things you can do to help you stay on track. These include:
- workout at home with household items
- work out when you have the most energy
- join free community workouts for older adults in your area
- walk with friends or join a free walking group
- do physical activities around the home, such as gardening
Get support from Medicare!
Generally, people become eligible for Medicare at age 65. If you are enrolled in Original Medicare (Part A and B), you are eligible to enroll in a Medicare Advantage (Part C) plan.
Part C plans are Medicare-approved but privately managed. They offer all the benefits of Original Medicare, and in many cases, additional benefits. One of those benefits is SilverSneakers, a health and fitness program that provides gym access and fitness classes for older adults.
To find out whether a particular Part C plan offers this program, visit Medicare.gov. In the meantime, if you need additional support with your mental health, and you’re enrolled in Medicare, your plan should cover a range of mental health services, such as:
- counseling
- evaluation
- medication management
- hospitalization
Many older adults face mental health challenges like depression or anxiety. But regular exercise can be a powerful way to protect your body and mind in older age, helping improve mood, memory, sleep, focus, and overall quality of life.
Even small amounts can make a difference. In fact, research shows that activities such as walking, swimming, resistance training, yoga, or tai chi can ease depression and anxiety. Group workouts also provide valuable social connections that help ward off adverse mood symptoms.
To stay safe, start slowly, build up gradually, and consult a doctor as needed. Barriers like cost, low energy, or mobility issues can often be hard to overcome. Try opting for solutions such as home exercises, joining free community programs, or walking with friends.