Have you reached the age where you believe exercise is no longer necessary- or even recommended? If you think you have, think again: Because there is no age at which physical activity and movement become unnecessary or irrelevant. Under the notion of “move it or lose it,” examples abound of older adults engaging in athletic endeavors and participating in competitive events with a new-found embrace of athleticism. It’s not just the trophy that’s the motivation. It’s the simple reality that inactivity, or a sedentary lifestyle, will accelerate your biological aging while physical activity and movement work to slow down the aging process. Want more proof? Take a look at this recent study that profiled several older women who were able to lower their biological age by doing daily exercise, along with such lifestyle changes as a healthier diet, drinking more water, and performing breathing exercises.

While your goal may not be Olympic-level athletic competition or extreme reduction in your biological age, at a minimum you should view exercise as one of the best ways to maintain your independence, to give you the best quality of life for as long as possible. For instance, a recent research project examined the connection between flexibility (achieved through stretching, flexing, and exercises such as yoga or Tai Chi) so that your joints can move through their full range of motion without pain, and life expectancy. Not only is flexibility critical to maintaining your autonomy, mobility, and quality of life, but this research study found that limited flexibility is associated with the risk of premature death. For women, those considered least flexible were 5x more likely to die prematurely than those who were most flexible, and for men, the least flexible were 2x more likely to die prematurely than the most flexible men. For a comprehensive list of flexibility and stretching exercises for older adults, grab your mat and foam roller and click here.

Moreover, an exercise routine can be developed to mimic your everyday maneuvers, so that you build up strength, muscles, and flexibility for doing such regular movements as sitting, standing, opening and closing doors, and reaching cabinets. This is called “functional fitness” and The New York Times recently went deep into exploring a range of exercises that are fundamental to your daily movements and will allow you to be active and pain-free as you carry out your everyday tasks. With visual and video demonstrations, the article highlights the essential exercises to allow you to move more smoothly and comfortably throughout your day. So fill up your water bottle and take a look here. Finally, if you’re hesitant to hit the gym, or unsure of where to begin, The Times has a new piece about the value of engaging a personal trainer as an older adult. It doesn’t need to be a forever commitment (though it often becomes a pleasant social relationship) but finding an experienced trainer to go one-on-one or a small group class, may be the best way to get you on that necessary path toward daily movement- in an informed and injury-free way. For more on engaging a personal trainer as an older adult, put aside your reluctance and read here.