These Bay Area seniors aren't slowing down. They're training.

Larry Hayes, 86, and Bill Moniz, 79, hit the tennis courts in Mountain View three to four times a week - whacking balls across the net as teammates for one to three hours a week.

“It’s fun to hit the ball,” Moniz said. “You stay active, get out of the house and meet great people.”

Bay Area seniors like Hayes and Moniz show what active aging can look like, and how to do it safely. As Americans live longer, health experts say staying physically active can help older adults maintain mobility, independence, social connection and overall quality of life. From competitive tennis teams to walking groups and pickleball courts, many Bay Area seniors are staying active well into their 70s and 80s - challenging stereotypes about aging.

But just under 14% of adults aged 65 and older met the federal activity guidelines in 2022, according to data collected from the National Health Interview Survey.

Federal guidance from the CDC for adults 65+ is at least 150 minutes a week of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity activity, or an equivalent combination, plus at least 2 days of strength training.

“We definitely see a difference in those who exercise regularly and those who don’t,” said Alexander Smith, professor of medicine in the UCSF Geriatrics Division.

Smith said people who exercise regularly often have fewer chronic ailments than people who are more sedentary, though he cautioned that other factors, including income, also shape health outcomes.

Hayes has played under the United States Tennis Association for the past 40 years, captaining 75 teams over the last three decades. Now, he's focused on preparing for an upcoming 65+ tournament with his current team.

“My dream was always to win the Northern California tournament and play in a national championship,” he said.

It took 25 years, but Hayes finally achieved his dream of competing in a national tournament in 2014 at age 74 - a milestone he said challenges common assumptions about aging and physical activity.

In another match, Hayes' league faced a team made up of players in their 20s and 30s. Afterward, one younger player approached Hayes and told him he admired Hayes for still competing at his age. The interaction stuck with Hayes and reinforced for him how inspiring it can be for older adults to remain active later in life.

“I believe me and my teammates are role models for the younger generation; that’s important to me. I love that,” Hayes said.

But even as he continues to excel on the court, Hayes said he has learned to approach exercise more carefully to avoid injury. In his 70s, he developed pain in his right shoulder that felt uncomfortable, but not debilitating. Instead of getting it checked immediately, he kept playing through it, a decision that sidelined him from tennis for a year and landed him in physical therapy. Doctors later told him he had strained his rotator cuff, a common injury among tennis players. Now, Hayes says he exercises more strategically and pays closer attention to his body.

“At this age, you gotta listen to your body,” Hayes said. “If something hurts, stop.”

Experts say that kind of self-awareness is critical for older adults hoping to stay active long term. Michael Fredericson, a professor of physical medicine and rehabilitation at Stanford University and director of PM&R Sports Medicine in the university's Department of Orthopaedic Surgery, said recovery time and stretching are essential for athletes of all ages, but especially older adults. Fredericson emphasized that proper recovery not only helps prevent injury but can also maximize the benefits of exercise.

“You can’t fully reap the benefits of exercise if you aren’t recovering well,” Fredericson said.

Fredericson said older adults who want to become more active should not feel intimidated by the possibility of injury or longer recovery times. He emphasized that what matters most is not necessarily formal exercise, but simply moving the body consistently throughout the day.

For those who may not feel ready to step onto a tennis court or into a gym, Fredericson said small daily activities like cleaning the house, walking up stairs or doing yard work can still provide meaningful health benefits. The approach, sometimes referred to as "stacking" exercise, involves accumulating short bursts of movement throughout the day that together can have a significant impact on overall health.

“The people who exercise the least benefit the most, because they have the most to gain,” he said.

In addition to aerobic activity, experts say older adults should prioritize strength training. Maintaining muscle strength helps support the body and can improve balance, mobility and overall movement.

“Resistance training is the most overlooked element of exercise, but it’s critical for healthy aging,” said Anne Friedlander, associate director of Stanford Lifestyle. Weightlifting is one of the most popular forms of resistance training, along with calisthenics and resistance tubing.

For older adults ready to take on more structured forms of exercise, Bill Moniz, who plays with Hayes, said tennis can be a good place to start.

“There are different levels of tennis, so if you’re starting at 65, you can find people who are just as bad as you,” Moniz said, laughing.

Moniz described himself as active for most of his life, from spending his childhood running through nearby orchards to hitting tennis balls against the garage at his parents' home before his school eventually installed a net. Now a member of Northern California's USTA 65+ league, Moniz said he values both the physical and social benefits that come with being part of a regular fitness community.

“I don’t enjoy myself if I don’t move,” Moniz said.

The team remains competitive, which is why its members practice multiple times each week. And while they do not win every match, Moniz said they try not to dwell on losses. At their ages, he said, simply being able to stay active and continue playing is a victory in itself.

“We’re just happy to be there,” Hayes said. “Plus, it keeps us alive.”

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This story was originally published May 27, 2026 at 10:26 AM.