Bringing movement into everyday life

Start small

As we get older, being active can become increasingly challenging. This is especially true after an illness or if you are experiencing long-term mobility issues following an illness or accident. The key is to do what you can to maintain your physical fitness for as long as possible, even if it means starting small. Try to incorporate movement into your daily routine and gradually increase the effort as your strength and stamina improve. Begin with low-intensity exercises and slowly extend the duration or intensity according to your abilities. You can also decrease the duration of your exercise routine based on your needs. Every bit of activity counts.

Exercise regularly

To promote good health, it is important that older adults also exercise regularly. This helps them to stay fit and live independently for a long time.

Incorporating exercise into your life often means changing your habits. In particular, switching from "no exercise at all" to "a little exercise" is an important first step. Do as much exercise as you can and choose a level of intensity that suits you. If you have health problems, consult a doctor to find out which types of exercise are suitable for you.

The following exercise recommendations apply to adults aged 65 and over who have no health problems – regardless of physical or mental disabilities:

Brochure on recommended exercise from the age of 65 - Fonds Gesundes Österreich

Try include a variety of exercise

The term ‘fitness’ comprises several areas: endurance, strength, coordination and flexibility. Regular exercise and targeted activities can help you improve in all of them.

When you get your cardiovascular system working, you primarily strengthen the health of your heart, lungs and brain. The following activities are particularly effective for building endurance and supporting cardiovascular health:

Good for endurance and the cardiovascular system

  • Swimming
  • Brisk walking
  • Nordic Walking
  • Hiking
  • Dancing
  • Cycling
  • Tennis
  • Gardening

The older you get, the more muscle mass you lose. For this reason, you should make sure that you also train your muscles. The large muscle groups are particularly important, including the leg, hip, chest, back, abdominal, shoulder and arm muscles.

The following types of exercise will help you to strengthen your muscles and keep them healthy:

  • Bodyweight exercises such as push-ups, squats, lunges, and planks
  • Weightlifting
  • Dumbbell training
  • Climbing stairs
  • Pilates
  • Yoga
  • Resistance band training
  • Water gymnastics

Videos "Fit & active at home"

Under the following link you will find a video series developed by Fond Soziales Wien. The videos contain simple instructions for improving your strength, mobility, coordination, and flexibility.

Video series "Fit & aktiv daheim" - Fonds Soziales Wien

Videos on exercise recommendations for all ages

You can find more detailed information on the exercise recommendations of the Fonds Gesundes Österreich by clicking on the following video links (only available in German):

Last update: October 14, 2025