I just turned 71, and if there’s one question I hear more than any other, it’s this: How much exercise is enough at my age? The short answer may surprise you. Enough exercise is the amount that keeps you physically capable, emotionally steady, and mentally clear—without breaking you down. As I get older, I see exercise the same way I see emotional fitness, which I’ve written about for years. Emotional fitness isn’t about avoiding low points in life—it’s about having the strength and habits to recover from them. Physical fitness works the same way. It’s not about chasing youth or proving toughness. It’s about resilience. The document this article is based on focuses on emotional fitness—developing responsibility, self-control, gratitude, honesty, and acceptance. Those same qualities show up every day in how we move our bodies. When I exercise consistently, I’m calmer. I’m more patient. I make better decisions. When I don’t move, I’m stiffer, shorter-tempered, and mentally dull. That’s not coincidence—it’s cause and effect.
So how much is enough?
At 71, I don’t believe in punishing workouts. I believe in daily movement plus intentional strength.
Most days, exercise should feel like brushing your teeth—non-negotiable, but not dramatic. A walk, mobility work, light resistance training, or a short circuit at home all count. The goal is circulation, joint motion, posture, and confidence. If you’re sweating a little and breathing harder—but still able to talk—you’re doing enough for that day.
Two to three days a week, I believe strength training becomes essential. Not bodybuilding. Strength that lets you get up off the floor, carry groceries, climb stairs, protect your bones, and maintain balance. Strength training is not optional as we age—it is insurance. Insurance against falls, frailty, and dependence.
What I’ve learned is this: exercise should support your life, not compete with it. If a workout leaves you exhausted, sore for days, or dreading the next session, it’s too much. If you’re avoiding movement altogether because you think you need an hour, heavy weights, or perfect conditions, you’re aiming too high.
Enough exercise means:
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You move every day
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You challenge your muscles a few times a week
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You recover quickly
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You feel better after, not worse
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You’re still willing to come back tomorrow
Just like emotional fitness, physical fitness is built through habits—not heroic moments. You don’t get emotionally strong by one big conversation, and you don’t get physically strong by one big workout. You get there by showing up, telling yourself the truth, taking responsibility, and doing what’s necessary—not what’s extreme. At 71, I don’t train to look younger. I train to stay upright, capable, clear-headed, and independent.
For me, that’s enough—and it turns out, it’s exactly what works.
Jim Burns is a NASM certified Personal Trainer, Corrective Exercise Specialist, and a Senior Fitness Specialist. He is accepting new clients for 2026. He can be reached at besimplyfit23@gmail.com