Staying active is one of the best ways to protect your health as you age, and it’s especially important for men over 65. Regular exercise not only keeps you feeling good but also lowers your risk of serious health problems like cancer. Studies show that staying physically active can significantly reduce the chances of developing cancers like prostate, colorectal, and lung cancer. But exercising safely is key, especially if you're managing other health conditions or have been less active in recent years.

You don’t need to follow a complicated plan to stay healthy. Whether you enjoy brisk walks, lifting light weights, or calming activities like yoga, adding some movement to your daily routine can make a big difference.

Why Regular Movement Matters

Staying active helps your immune system work better, keeps your weight healthy, and even helps balance your hormones. These changes all help lower your risk of cancer and other health problems. For example, maintaining a healthy weight can reduce inflammation in your body, which may otherwise contribute to cancer growth.

According to the Centers for Disease Control and Prevention (CDC), adults over 65 should aim for at least 150 minutes of moderate exercise each week. This is about 30 minutes, five days a week, and could include brisk walking, swimming, or biking. Even if you’re just getting started, beginning slowly and building up over time can bring impressive health benefits.

Building Strength for Health

Adding strength exercises like lifting light weights or using resistance bands can help maintain muscle and bone strength. Strong muscles and bones are essential for staying active and healthy as you age. These exercises can also play a role in cancer prevention. They help regulate your body’s hormones, which may reduce cancer risk.

Studies show that men who do strength training regularly have lower risks of certain cancers, including prostate and colon cancer. Aim to include strength exercises 2-3 times per week, focusing on all major muscle groups, such as legs, arms, back, and core.

Staying Flexible and Balanced

As we age, keeping flexibility and balance becomes even more important to avoid falls and injuries. Stretching exercises, like yoga or tai chi, can help keep you limber, improve your balance, reduce stress, and help with relaxation, which is good for your overall health. These exercises can also reduce inflammation in the body, which can lower your risk of many health conditions, including cancer. They can also improve your ability to do everyday activities and stay independent as you age.

Make Exercise Enjoyable

Exercise doesn’t have to be hard work or feel like a chore. Find activities you enjoy, such as golfing, gardening, or joining a fitness class for seniors. When you enjoy what you’re doing, you’re more likely to stick with it.

Getting active with friends, family, or in a group can help keep you motivated and make physical activity more fun. Social connections can also support mental health by reducing feelings of loneliness, which can be a concern for many seniors.

Tailoring Exercise to Your Needs

Before starting any new exercise plan, it’s important to check in with your doctor, especially if you have any health concerns. Your doctor can help you create a safe and effective fitness plan tailored to your needs.

Exercise should never be about pushing yourself beyond your limits, especially as you age. Listen to your body, start slow, and build up intensity gradually. Choose activities you enjoy, and find a pace that feels comfortable for you.

Benefits Beyond Cancer Prevention

Regular exercise doesn’t just lower cancer risk; it also helps prevent heart disease, diabetes, and high blood pressure, which are common health concerns for men over 65. Staying active also improves mood and reduces stress by releasing endorphins—sometimes called “feel-good” hormones.

Looking Ahead to a Healthier Future

Staying active after 65 is one of the most effective ways to protect your health. Regular movement helps lower cancer risk, keeps you strong, and improves your quality of life. By adding a mix of aerobic activity, strength exercises, and stretching, you’ll be helping your body stay strong and healthy.

At Chen Senior Medical Center, we encourage seniors to embrace a healthy, active lifestyle as a foundation for well-being. Exercise doesn’t have to be complicated—just find what works best for you and enjoy the benefits of staying active in your golden years.