Exercise needs to be a priority, no matter your age.

Barbara Billek-Sawhney, professor at Slippery Rock University and a practicing physical therapist for Butler Health System and HealthSouth in Harmar Township, said seniors should be exercising just as much as young adults.

“The (Center for Disease Control) guidelines for exercise for older adults are exactly the same for younger adults,” Billek-Sawhney said.

The CDC guidelines said adults should exercise for 150 minutes a week of moderate-intensity, or 75 minutes a week with vigorous-intensity aerobic activity.

Billek-Sawnhey said many will opt for the moderate-intensity method, but they don't know how much effort is necessary.

“It's able to maintain a conversation while in that aerobic exercise,” she said.

The CDC also recommends muscle-strengthening activities twice or more a week that work a range of muscles.

Amber Kilgore, president of the SRU Pro Bono Physical Therapy Clinic, said seniors can use things around the home as weights to also maintain a level of fitness conducive with their everyday lives.

“You could use cans of soup instead of dumbbells,” she said. “Another good exercise is going from sitting to standing repeatedly.”

Kilgore said walking can be another simple exercise that many can find time to do, but seniors should not consider most of their walking throughout the day as enough to meet their quota.

“(You should) not do it to get from place A to place B, but to actually do it for exercise,” Kilgore said.

Billek-Sawhney said some patients will have a harder time than others with exercising, especially those with chronic pain. She said the pain is part of the healing process.

“It's really important. Exercise is medicine,” she said.

Kilgore said a good exercise regimen can also prevent illness like type-2 diabetes, cancer and even things like depression.

She said doing other activities like climbing stairs in repetitive sets or lying down flat and getting off the floor can also be great ways to exercise and improve balance.

“Working on these things can help prevent falls and further injury,” Kilgore said.

Billek-Sawhney said finding the right exercise needs to be a personal decision.

“The big key to having people exercise, is what do people enjoy,” she said. “The goal is that people do something.”

Billek-Sawhney said Pennsylvania has a high number of older residents.

“The population in PA is one of the highest oldest populations in the U.S. and even the world,” she said.

Kilgore said she expects many patients that visit the pro bono clinic, which could open as early as next month, to be older. She said the goal for the clinic is to help people, but the patients also have to put in the work.

“As people age, we tend to slow down and not move as well, but that shouldn't stop us from moving and staying active,” Kilgore said.

Billek-Sawhney said seniors need to know that there are many options for them, and pursuing them could be the difference in prolonging their lives.

“Prevention of a problem that is developing is easier than dealing with one that has already developed,” Billek-Sawhney said.