As people live longer, the question is no longer whether exercise helps, but how much and what kind yields the greatest return without tipping into overtraining. Decades of research now converge on a clear answer: moderate, regular activity across aerobic, strength, and balance domains delivers most of the health benefits associated with aging well. International guidelines recommend weekly targets that are achievable for busy adults, and the evidence shows substantial gains even when starting later in life. The key is calibrating intensity and volume to stimulate adaptation while respecting recovery, so that movement remains a source of vitality rather than strain. Understanding that balance can turn exercise from a task into a sustainable habit that supports body, brain, and independence.
