Over 75? The “One Exercise Better Than Walking” Claim Needs Context
There isn’t one exercise that is universally better than walking for everyone over 75. For older adults, the most useful exercise program generally combines aerobic activity, muscle strengthening, balance, and flexibility, adjusted to the person’s abilities and medical conditions.
If you want one exercise to add to walking: strength training
Resistance/strength exercises are particularly valuable because muscle mass and strength naturally decline with age. Stronger muscles can help with everyday activities such as:
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Getting up from a chair
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Climbing stairs
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Carrying groceries
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Maintaining independence
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Reducing the consequences of falls
You don’t necessarily need a gym. A simple sit-to-stand from a sturdy chair can be a good starting exercise for someone who can perform it safely.
A simple senior-friendly routine
If medically appropriate:
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Sit-to-stand: 5–10 repetitions.
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Wall push-ups: 5–10 repetitions.
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Heel raises while holding a sturdy surface: 8–12 repetitions.
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Walking: Continue at a comfortable pace.
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Balance practice: Stand near a counter or sturdy support and practice safe balance exercises.
Start gradually and increase repetitions or resistance as your strength improves.
What About Walking?
Don’t abandon walking just because a video says another exercise is “better.” Walking provides valuable aerobic activity and is often accessible and easy to incorporate into daily life.
The best program may be walking + strength + balance work, rather than replacing walking with a single exercise.
Safety After 75
If you have heart disease, significant arthritis, osteoporosis, severe balance problems, unexplained dizziness, or haven’t exercised for a long time, discuss an appropriate program with your healthcare professional or physical therapist.
Stop exercising and seek medical attention for chest pain, severe shortness of breath, fainting, or other concerning symptoms.
Bottom line: For many adults over 75, adding strength and balance exercises to regular walking can provide important benefits. There is no scientifically established “one exercise” that is better for every person over 75.
