Move with Purpose: Physical Activity as a Pillar of Healthy Aging
Aging is an inevitable part of life, but how we age is something we can influence. One of the most powerful ways to stay healthy, independent, and joyful in later years is through physical activity. Whether it is a brisk walk, light strength exercises, dancing to your favourite song, or tending a garden, moving your body regularly can transform your physical health, your mental well-being, and even the way you connect with others.
This vision is at the heart of the Active Ageing and 4 Ways to Kick Post-Retirement Depression project. It is not simply about movement in the narrow sense. The project embraces a holistic “toolbox” that combines physical activity with rhythm therapy, urban gardening, and reflective practices such as journaling based on the Japanese concept of Ikigai. Each activity is designed to nurture the body, stimulate the brain, and strengthen social bonds, giving older adults not just years of life, but more life within their years.
Physical activity is not optional, but in the essence of our being
Science leaves no doubt: being active is one of the best investments you can make for your health as you age. A study on domain-specific physical activity showed that older adults who engage in regular movement report better subjective health and a higher quality of life, even when accounting for time spent sitting [1]. Across Europe, leisure-time activity has been directly linked to longer independence, reduced disability, and lower rates of chronic disease [2].
It is never too late to start. The body and mind can adapt, grow stronger, and feel better at any age.
Strength training deserves particular attention. With age, muscle mass naturally declines, this process is called sarcopenia. Without intervention, this can threaten balance, mobility, and thus independence. Yet resistance exercise and physical activity are proven tools against sarcopenia. It preserves strength, prevents falls, supports metabolic health, and even enhances quality of life [3]. For older adults with type 2 diabetes, resistance training additionally improves body composition and regulates blood sugar [8].
Movement strengthens more than muscles
Physical activity is not simply about preventing illness or building strength. It is also a natural antidepressant and a booster for the brain. Rhythmic activities such as dance or movement to music have been shown to improve mental health and quality of life in older adults, including those with cognitive impairment [4]. Other studies reveal that regular activity reduces depression, which in turn enhances overall well-being [5].
Even small amounts of movement matter. The concept of “exercise snacks” encourages short bursts of activity throughout the day, such as climbing stairs or walking briskly for a few minutes. These moments, when accumulated, meaningfully improve fitness, mood, and blood sugar regulation [6]. This evidence highlights a simple truth: consistency and creativity matter more than perfection.
Movement with meaning: the Active Aging approach
Gerontology, the science of aging, reminds us that aging is not a simple story of decline. It is a multidimensional process shaped by biology, psychology, social roles, and environment. Within this framework, active aging is not only about exercise but about empowerment, participation, and holistic well-being. Health, social connection, economic inclusion, and security together form the foundation for a dignified and fulfilling later life.
The Active Ageing project embodies this philosophy. Activities like gardening and rhythm therapy are not random choices. They are designed to engage the whole person: body, mind, and spirit. Urban gardening, for example, not only brings movement and cardiovascular benefits but also stimulates the brain through sensory engagement and provides purpose through nurturing life. Rhythm and music therapy stimulate motor and cognitive areas of the brain, reinforcing emotional well-being and even supporting neuroplasticity.
Neuroplasticity, the brain’s remarkable ability to reorganise and form new connections, continues into late adulthood. Engaging in stimulating physical and cognitive activities fosters plasticity, helping preserve memory, resilience, and motivation. In this way, movement is not only about maintaining the body but also about keeping the brain alive and adaptable.
A call to action
If you are over 65, or approaching retirement, the message is clear: start moving and keep moving. Choose activities that you enjoy. Mix endurance, strength, flexibility, and balance practices. Build movement into your everyday routines. Walk with friends, dance in your kitchen, or spend time in the garden. These activities will reward you not only with stronger muscles, but also with a healthier mind, improved mood, and deeper connections to others.
Physical activity is not just about adding years to your life, it is about extending your healthspan. It ensures that the later chapters of life are not simply endured, but lived fully and meaningfully. With initiatives such as the Active Ageing project showing the way, aging well is not only possible, it is within reach for everyone.
Author: Devin Bayer, Outdoor Against Cancer
References
Min,J., et al. (2023). Domain-specific physical activity, sedentary behaviour, subjective health, and health-related quality of life among older adults.
Alvarez-Lourido, D., et al. (2023). Ageing, leisure time physical activity and health in Europe.
Cannataro, R., et al. (2022). Strength training in elderly: A useful tool against sarcopenia.
Sánchez-Alcalá, M., et al. (2023). The impact of rhythmic physical activity on mental health and quality of life in older adults with and without cognitive impairment.
Xiuxiu, L., et al. (2024). Physical activity and health-related quality of life in older adults: Depression as a mediator.
Jones, M., et al. (2024). Exercise snacks and other forms of intermittent physical activity for improving health in adults and older adults.
Xing Li & Chen Li (2025). Promoting healthy ageing: Physical activity and its dual effects on physical health and cognitive function in Chinese older adults. Aging & Mental Health.
Feng, M., et al. (2025). The efficacy of resistance exercise training on metabolic health, body composition, and muscle strength in older adults with type 2 diabetes. Diabetes Research and Clinical Practice.