Improving Fitness After 65 May Be Linked to a Lower Risk of Death
Improving physical fitness may offer benefits that go far beyond maintaining mobility and independence with age. New evidence suggests that better physical fitness among adults aged 65 and older may also be associated with a lower risk of death from any cause.
A 2026 study published in JAMA Network Open analyzed data from 13,423 adults aged 65 and older. Researchers assessed several aspects of physical fitness, including cardiorespiratory fitness, muscular strength, flexibility, balance, and agility. After a median follow-up of approximately seven years, 1,631 participants had died. Those with the highest levels of physical performance had a substantially lower risk of all-cause mortality than those with the lowest levels of performance.
Why does physical fitness matter after 65?
As people age, gradual declines in muscle strength, balance, and endurance can affect their ability to perform everyday activities. Tasks such as climbing stairs, walking for longer distances, standing up from a chair, or maintaining balance may become increasingly difficult.
These abilities can also provide important information about the body’s functional reserve. In the recent study, better performance in balance, agility, lower-body strength, and cardiorespiratory fitness was associated with lower mortality. Participants with the highest overall fitness scores also had the lowest risk of death.
However, these findings should be interpreted carefully. The study demonstrates an association between higher physical fitness and lower mortality, but it does not by itself prove that improving fitness directly causes people to live longer.
It is never too late to become more active
One of the most important messages is that physical activity remains beneficial after the age of 65. The World Health Organization recommends that older adults perform at least 150 to 300 minutes of moderate-intensity aerobic physical activity each week, or 75 to 150 minutes of vigorous-intensity activity, or an equivalent combination of the two.
The guidelines also recommend muscle-strengthening activities involving the major muscle groups on at least two days per week. Older adults should additionally include activities that emphasize balance and functional strength on at least three days per week, particularly to help prevent falls.
For someone who has been inactive, however, there is no need to begin with long or highly intense workouts. The WHO emphasizes that doing some physical activity is better than doing none and recommends gradually increasing frequency, duration, and intensity according to individual abilities.
Muscle strength is particularly important
Aging naturally involves some loss of muscle mass and strength, a process that can gradually affect independence. Simple resistance exercises can help preserve muscle function and make everyday movements easier.
In the 2026 study, participants who performed best on the 30-second chair-stand test had a lower risk of mortality than those with the poorest performance. This type of movement is particularly relevant because it engages several muscle groups that are essential for independence, including the muscles of the legs and hips.
Balance and agility should not be overlooked
Being fit after 65 is not simply a matter of having good cardiovascular endurance. Balance and agility are also essential, particularly because they can help reduce the risk of falls.
The recent study found that participants who performed best on one-leg balance and agility tests had substantially lower mortality. These findings highlight the importance of a comprehensive approach to fitness rather than focusing exclusively on walking or cardiovascular exercise.
The WHO therefore recommends that older adults regularly incorporate activities involving balance, coordination, strength, and functional movement.
Even moderate activity can make a difference
People do not necessarily need to participate in intense sports to begin improving their health. Brisk walking, moderate cycling, swimming, appropriate strength exercises, and everyday activities such as climbing stairs can all contribute to a more active lifestyle.
WHO evidence indicates that replacing sedentary time with physical activity, including light-intensity activity, can provide health benefits for older adults. Reducing prolonged sedentary behavior is associated with better outcomes related to mortality and several chronic diseases.
The benefits go beyond longevity
The goal of physical activity after 65 should not simply be to live longer. Maintaining quality of life and independence is equally important.
According to the WHO, regular physical activity among older adults is associated with benefits for cardiovascular health, blood pressure, type 2 diabetes, mental health, cognitive health, and sleep. It also helps prevent falls and declines in functional ability.
In practical terms, gradually improving fitness can help older adults maintain the ability to walk independently, shop for groceries, climb stairs, and perform everyday tasks without relying on others for as long as possible.
How can you start exercising after 65?
Someone who wants to improve their fitness can begin with simple and realistic goals. Daily walking, a few appropriate strength exercises, and balance activities can provide a solid foundation.
The key is to progress gradually rather than immediately aiming for high performance. Older adults who have chronic diseases, significant pain, balance problems, or limited mobility may benefit from an individualized exercise program developed with guidance from a healthcare professional or qualified exercise specialist.
Improving physical fitness after the age of 65 may be associated with a significantly lower risk of death. Recent evidence highlights the importance of cardiorespiratory fitness, muscular strength, balance, and agility in the health of older adults.
Although these findings do not prove that improving fitness directly causes a reduction in mortality, they reinforce a message strongly supported by international health recommendations: staying physically active as we age is one of the most important ways to protect health, independence, and quality of life.
