In the context of population aging, community-dwelling older adults commonly experience insufficient physical activity and difficulty maintaining regular exercise. Zero-time exercise (ZTEx) is lifestyle-based and fragmented, making it easier to integrate into daily life; however, qualitative evidence on older adults' lived experiences and perceptions of ZTEx remains limited.

To explore how community-dwelling older adults understand ZTEx and its practical characteristics in everyday life, and to provide experience-based evidence for health promotion in older populations.

A qualitative research design was adopted. From April to June 2025, 20 older adults from three communities in Nanchang City were selected using purposive sampling. Data were collected through non-participant observation and semi-structured interviews, and analyzed using Colaizzi's seven-step method to identify and summarize themes.

Among the 20 participants, 10 were men (50%) and 10 were women (50%), with a mean age of 66.1±3.4 years. Four themes (adoption drivers, exercise patterns, health perceptions, and sustainability challenges) and 12 subthemes were identified. Participants generally perceived ZTEx as a lifestyle-oriented, low-threshold activity strategy, mainly used to maintain daily functional ability, enhance confidence in mobility, and promote self-health management. Continued practice was influenced by differences in understanding exercise intensity and safety, physical functional limitations, and insufficient professional guidance.

ZTEx demonstrates good acceptability and practical potential among community-dwelling older adults. However, sustained implementation still depends on further improvements in standardized guidance and community support conditions.