As we age, it seems that physical activity goes from being a joy to a chore. However, if my neighborhood is typical, COVID seems to have inspired new commitments to walking, including older people.

Being physically active is an essential ingredient for the health and well-being of humans. It positively benefits us in countless critical ways, physically and psychologically. And it will help us build a base for these trying times. Right now, the how, when and wheres of getting exercise are not as important as simply getting out there.

So our best advice: stop reading this, close your computer and go for a walk. Move, stretch, wave your arms. Piles of research predict that you will feel better, stronger and have more energy.

Want more guidance?

As a rule, adults need at least 30 minutes of “moderate to vigorous physical activity” almost every day. Your children need 60 minutes of this same level of daily physical activity. “Moderate to vigorous physical activity” is activity that makes your heart and lungs work harder than they normally have to, and is usually considered to be a good fast walk.

Many older people may see this target as difficult to achieve. That’s absolutely OK, a lot of grandparents raising grandchildren feel the same way. Begin by setting yourself a realistic target now for the coming week, be it 15 or 20 minutes of activity per day. Your target should be a little more than you usually do, not too easy, but achievable. Then set yourself the task of building on this every couple of days by adding 5 extra minutes.

Can’t leave the apartment or house?

You can find a workout that realistically matches your needs and abilities at

Miranda Esmonde-White, PBS’s queen of stretches and gentle exercise offers access to hundreds of 20-minute routines.

And for cooped up kids, we like GoNoodle, a popular website teachers use for physical activity in the classroom.