The Benefits of Exercise for the Over 60s

Staying active is one of the best things you can do for your health as you age. Regular exercise helps to maintain mobility, strength and confidence, and reduces the risk of many long-term conditions. Whether you're new to exercise or already active, there are safe and effective ways to stay moving in your 60s and beyond.

Why Exercise Matters After 60

As we get older, natural age-related changes can affect our muscles, bones, joints, balance and cardiovascular health. However, staying physically active helps to slow or even reverse many of these changes. The benefits of exercise in later life go far beyond physical function — it also supports brain health, immune function, emotional wellbeing, and social connection.

One of the biggest challenges with ageing is the gradual loss of muscle mass and strength, known as sarcopenia. From around the age of 30, we begin to lose approximately 3-8% of our muscle mass per decade, and this accelerates after the age of 60. Resistance training and weight-bearing exercises can help preserve muscle tissue and functional independence [1].

Cardiovascular endurance also tends to decline with age, but regular aerobic activity such as walking, swimming or cycling can maintain heart and lung function. Even moderate physical activity performed regularly is associated with lower rates of heart disease, stroke, diabetes and high blood pressure [2].

Exercise also supports the health of joints and bones. For those with osteoarthritis, regular movement can help reduce stiffness and pain. In fact, tailored exercise programmes are recommended as a first-line treatment for knee and hip osteoarthritis [3]. Weight-bearing activities also help preserve bone mineral density and reduce the risk of osteoporosis and related fractures.

Physical Benefits

The most obvious benefits of exercise are physical. These include:

Improved strength and coordination
Better balance and reduced risk of falls
Greater joint flexibility and reduced stiffness
Maintenance of healthy weight
Improved circulation and heart function
Enhanced breathing and lung capacity

For older adults, fall prevention is a particularly important benefit. Falls are the leading cause of injury and hospitalisation in adults over 65. Strength and balance training, such as tai chi or specific physiotherapy exercises, can significantly reduce this risk [4].

Staying active also helps to manage chronic pain conditions such as lower back pain and fibromyalgia. Regular movement improves blood flow to soft tissues, encourages mobility, and stimulates the production of endorphins, which help reduce pain perception.

Mental and Emotional Wellbeing

The mental health benefits of exercise are equally important. Regular physical activity has been shown to reduce symptoms of depression and anxiety, improve mood, and enhance overall quality of life. It also improves sleep quality, which can become disrupted with age.

One major review found that, "regular physical activity is associated with a 20–30% reduction in depression and dementia risk" [5]. Exercise stimulates the release of neurotransmitters like serotonin and dopamine, which play a key role in mood regulation.

There is also evidence that exercise supports brain health and cognitive function. Physical activity increases blood flow to the brain and encourages the growth of new neural connections. Activities that combine movement with coordination or learning, such as dance or martial arts, may offer added benefits for cognitive ageing [6].

Social engagement is another key factor in emotional wellbeing. Group-based activities such as walking clubs, yoga classes or aqua aerobics provide an opportunity to connect with others, build friendships and maintain a sense of community — all of which are associated with better mental health and longevity.

Types of Exercise Recommended for Over 60s

The ideal exercise routine for older adults includes a mix of the following:

Aerobic (Cardiovascular) Exercise: Activities that raise your heart rate, such as brisk walking, swimming, cycling, dancing or even gardening. Aim for at least 150 minutes of moderate intensity aerobic activity per week.
Strength Training: Using resistance bands, weights or body weight exercises to maintain and build muscle. Include exercises for all major muscle groups at least twice per week.
Balance and Coordination: Exercises such as tai chi, standing on one leg, or walking heel-to-toe can help reduce the risk of falls.
Flexibility and Mobility: Stretching, yoga or Pilates can help maintain joint range of motion, posture, and prevent stiffness.
Functional Activities: Exercises that mimic everyday tasks — such as getting up from a chair, reaching overhead, or stepping sideways — help maintain independence.

Even lighter forms of activity, like walking to the shops, doing housework, or climbing stairs, are valuable and contribute to overall health. The key is to avoid prolonged periods of sitting.

How to Get Started Safely

Before starting a new exercise programme, it’s wise to speak with a healthcare professional, particularly if you have a medical condition such as heart disease, arthritis, or diabetes. A physiotherapist or GP can help tailor activities to your current health status and goals.

Start with manageable amounts and increase gradually. Consistency is more important than intensity. Aim to move most days of the week, even if it's just a short walk. Focus on activities you enjoy — this makes it more likely that you'll stick with them.

Some general tips for safe exercise include:

Warm up before and cool down after sessions
Wear appropriate footwear and clothing
Stay hydrated
Avoid exercising outside in very hot or cold conditions
Stop if you feel pain, dizziness or shortness of breath

Structured classes designed for older adults can be a good way to stay motivated and learn proper technique. Local councils, community centres and leisure centres often offer low-cost or free sessions.

Common Barriers and How to Overcome Them

Many older adults face barriers to regular physical activity. These may include:

Fear of injury or falling
Lack of confidence or knowledge
Joint pain or chronic conditions
Limited transport or social support
Belief that it's "too late" to start

However, these barriers can be addressed with the right support. Working with a physiotherapist or trained exercise professional can build confidence and ensure exercises are safe and appropriate. Starting small and focusing on consistency helps build routine. Exercise can be adapted to any ability level — even chair-based movements offer benefits.

Motivation can be increased by setting realistic goals, tracking progress, and choosing social forms of activity. Celebrating small milestones helps reinforce positive habits.

Conclusion

Exercise is one of the most powerful tools for healthy ageing. It improves physical health, mental wellbeing, social connection and overall quality of life. Whether it's a daily walk, weekly strength class, or simply choosing to move more each day, every bit counts.

The benefits of exercise are not limited by age. In fact, research suggests that even starting later in life brings significant improvements in strength, function and mood. It's never too late to begin.

If you’re unsure how to start, speak to a physiotherapist who can help design a plan that suits your needs, abilities and goals. Staying active in your 60s, 70s, 80s and beyond helps you stay strong, independent and confident in everyday life.

References

Mitchell WK, et al. Sarcopenia, dynapenia, and the impact of advancing age on human skeletal muscle size and strength. J Cachexia Sarcopenia Muscle. 2012;3(1):9–18.
Paterson DH, Warburton DE. Physical activity and functional limitations in older adults: a systematic review. Appl Physiol Nutr Metab. 2010;35(2):123–45.
Fransen M, et al. Exercise for osteoarthritis of the knee. Cochrane Database Syst Rev. 2015;1:CD004376.
Sherrington C, et al. Exercise for preventing falls in older people living in the community. Cochrane Database Syst Rev. 2019;1:CD012424.
Mikkelsen K, et al. Exercise and mental health. Maturitas. 2017;106:48–56.
Groot C, et al. Physical activity and cognitive function in dementia. J Alzheimers Dis. 2016;50(2):659–69.

Disclaimer:

This content is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider with any questions you may have about your health or a medical condition. Never disregard professional advice or delay seeking it because of something you have read or seen here. The creators of this content accept no responsibility for any injury, loss, or damage arising from reliance on the information provided.

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