Healthy Aging Education
We believe knowledge is power, especially when it’s easy to understand and apply. That’s why we offer short, engaging videos and simple, easy-to-read materials that unpack the latest research on topics that matter most as we age. From protecting brain health and preventing falls to staying active and independent, our content is designed to keep you informed, confident, and inspired to take charge of your well-being every step of the way.
Movement Benefits Health
This video highlights the expertise of Leonard Kravitz, PhD, CSCS, as he discusses the health benefits of exercise and movement for seniors. With a focus on both physical and cognitive wellness, Dr. Kravitz provides research-backed insights that reinforce the message that movement is medicine. Designed to be accessible and engaging, this conversation offers practical guidance and inspiration for older adults looking to stay active, independent, and healthy.
Fall Prevention
Falling is an issue that affects the aging population because it impacts mortality, morbidity, loss of functional capacity, and increased rates of institutionalization. Fall prevention encompasses strategies and interventions designed to reduce the risk of falls.
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According to a study published by the Journal of Geriatric Physical Therapy (2023), strength, balance, and aerobic-based training can reduce falls among older adults by up to 50%, especially in community-dwelling individuals. A JAMA Network review (2024) has revealed that exercise provides the most consistent benefit across multiple high-quality trials. So, exercise!
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The journal Age and Ageing published the World Guidelines for Falls Prevention and Management for Older Adults (2022), which recommend individualized and progressive exercise programs to prevent falls. The first portion of the guidelines focuses on assessment. This includes individuals reporting whether they have fallen, but also includes gait and balance tests such as the Timed Up and Go (TUG) test and the Chair Stand Test (CST). It is also important to note any medications that may increase fall risk, as well as cognitive impairments such as dementia. The guidelines recommend removing environmental risk factors that may increase fall risk, such as slippery stairs and other home hazards. Because there is strong evidence showing a relationship between physical activity and fall risk, older adults should aim to participate in a minimum of 159 minutes per week of moderate-intensity physical activity. This activity should include balance-challenging and functional exercises (e.g., sit-to-stand or stepping sessions).
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According to the American Council on Exercise (ACE), the most effective progression to optimize balance training and fall prevention begins with arm support, such as holding onto a wall or chair for stability while balancing on a hard floor. To progress, individuals can practice standing on foam pads or other unstable surfaces. The next progression involves changing the lighting within the room while maintaining balance on a solid surface. Finally, individuals can attempt balancing while performing an additional task. Each stage should be performed in a safe environment with access to stable support and proper supervision.
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The American Council on Exercise also recommends a series of strengthening exercises to help maintain stability in daily life. The following exercises can be performed using a TRX or another supportive surface to ensure strong movement. Perform 5–6 reps for 4–6 rounds:
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Marches
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Full or partial squats
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Single-leg stance with kickstand
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Single-leg stand with rotation
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Side lunges
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Rows
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Forward step with alternating arms
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Standing rotation with breath
From all of these findings, it is clear that regular, structured, and progressive movement targeted towards strength and balance are powerful and evidence-based tools for reducing fall risk and helping older adults maintain independence and confidence as they age.
Brain Health
Aging can be characterized by biological processes and natural changes in the body that result in changes in organ function. This can affect the brain and lead to a cognitive decline. For example, this can increase the risk of memory problems, slow down thinking, and can lead to conditions such as dementia and Alzheimer's.
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Luckily, physical activity (both endurance and strength exercises) can help protect the brain and slow and prevent cognitive decline. Endurance exercises are activities such as walking, swimming, or biking. Strength exercises challenge your muscles in activities such as lifting weights, using resistance bands, or doing bodyweight exercises (push-ups, squats, etc.).
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According to a review from The Lancet, endurance exercise promotes healthy brain aging because of the enhanced cardiorespiratory fitness, which is an improvement in both heart and lung function. Because sedentary and unhealthy lifestyles accelerate brain ageing, staying active is crucial to maintain brain health.
Another study in Scientific Reports exposed that aerobic exercise training enhances regional cerebral blood flow (to areas of the brain that are important for memory and thinking). This leads to improvements in cognitive performance. It also improves the brain's "white matter" integrity, which leads to the faster, clearer thinking.
A third study, published by Frontiers in Sports and Active Living discovered that both aerobic and strength training exercises improves overall cognition and executive function in older adults. This improves overall thinking ability and activities in daily living such as planning, focusing, remembering instructions, and handling multiple tasks at once. As described in the article, executive functions include selective attention, resistance to interference, working memory, mental flexibility, planning, verbal reasoning, and feedback utilization.
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Exercise allows for the recovery of the microenvironment of the brain by reducing harmful stress in brain cells, boosting the number and function of energy-producing parts of the cells (mitochondria), and encourages the brain to grow new neurons (neurogenesis). All of these adaptations allow for the brain to remain healthy with flexibility, sharpness, and the ability to adapt as we age. Exercises also allows for the brain to "reorganize" and use new areas (additional cortical areas) to take over the areas that are not working well.
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Clearly, movement is medicine and plays an important role in maintaining brain health through the aging process. Movement doesn't just increase body health, it also protects your memory, sharpens thinking, and helps you stay independent for longer. Below is a list of exercises that are supported by research to be safe and beneficial for the brain. Find what exercises work best for you and always consult a healthcare provider before starting a new exercise routine, especially if you have any chronic conditions.
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Exercises to create positive progress towards brain health:
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Brisk walking (30 minutes most days) – improves heart health and blood flow to the brain
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Dancing or group exercise classes – challenges memory and coordination
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Cycling or swimming – boosts endurance and blood flow
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Strength training (2–3 times per week) – supports executive function and independence
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Tai chi or yoga – improves balance, reduces stress, and enhances focus
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Dual-task exercises (like walking while counting backward) – trains both the body and the brain