‘Quiet fitness’ may be just the approach older adults are looking for

As high-intensity workouts and rigid training plans fall out of favor for some Americans, a more approachable idea is stepping into the spotlight: quiet fitness – a regimen that may appeal to older adults.

Rather than pushing through punishing workouts or sticking to strict schedules, this approach encourages people to move more gently — and more often — throughout the day.

“This type of exercise focuses on consistent, low-intensity workouts that fit naturally into daily life,” said Stella Volpe, a nutrition and exercise expert at Virginia Tech. “It prioritizes movement, well-being, and rest.”

Quiet fitness doesn’t require a gym, special equipment, or a set block of time. It can be as simple as walking during phone calls, holding walking meetings, stretching between tasks, or finding small ways to stay active during the workday.

“It’s simply moving more, and more often,” Volpe said.

Rethinking what counts as exercise

One of the biggest barriers to physical activity, Volpe said, is the belief that exercise must be intense to be effective. That mindset can discourage people from getting started at all.

“People can get caught up in thinking they need to run or perform high-intensity exercise,” she said. “However, simply being active is important and could get more people moving.”

Research consistently shows that activities like walking can lower the risk of chronic disease and support long-term health. Yet Volpe noted that only about one-quarter of people exercise regularly. Broadening the definition of exercise to include everyday movement could help close that gap.

Health benefits without the burnout

Despite its gentle reputation, quiet fitness can still deliver meaningful health benefits. Volpe said consistent low-intensity movement can support cardiovascular health, help maintain or build strength, and reduce the risk of injury.

“Consistent movement over time helps strengthen cardiovascular fitness,” she said. “And depending on the activity, there might be an increase or maintenance of strength.”

As people become more comfortable moving regularly, they may naturally extend the length of their activity or increase intensity over time — without the pressure of a formal training plan.

Simple ways to start moving

Getting started with quiet fitness can be as easy as making small adjustments to daily habits. Volpe suggests ideas such as walking to work or parking farther away, taking the stairs, stretching or meditating during short breaks, engaging core muscles during meetings, or even dancing during television commercials.

“These small movements add up,” she said, “and they help people stay active without feeling overwhelmed.”

For beginners, Volpe emphasizes consistency over intensity.

“Try to move every day,” she said. “And if you do not, it is OK — just try to be active most days of the week.”

At its core, quiet fitness is about changing expectations around exercise and removing unnecessary barriers.

“Some movement is better than nothing,” Volpe said. “That’s the mindset change I’d like people to make.”