January’s perfect for a reset you can do at home (or at a mall, rec center, or hallway on rainy days). For adults 65+, aim for 150 minutes of moderate activity a week, 2+ days of muscle-strengthening, and regular balance work. Think brisk walking + light resistance + a few minutes standing on one foot near the kitchen counter.
Your 20-minute “most days” plan
- Warm up (3 min): easy marching, shoulder rolls.
- Walk (10 min): brisk but conversational pace—indoors or out.
- Strength (5 min): chair-stands, wall push-ups, and band rows (8–12 reps).
- Balance (2 min): heel-to-toe along a counter; hold if needed.
(Work up toward 30 minutes as you feel stronger.)
Eat for blood pressure: keep sodium in check and stack your plate with fruits, veggies, whole grains, beans, fish, and low-fat dairy—the DASH approach is built for heart health and blood-pressure control, with free guides and sample menus to get started.
Coverage nudge: Many Medicare Advantage plans include gym/fitness benefits or home-based programs; your broker can tell you what your plan offers and what’s available if you want to switch later.
Questions about fitness perks or care coordination? Ping your broker—we’ll check your 2026 benefits and help you put them to work.