Exercising as an older adult, the safe and enjoyable way

What are the benefits of exercise for older adults?

Keeping in better shape as you get older has many benefits, including boosting your energy levels, keeping you more mobile and less at risk of falling. All of which means you’ll be better able to maintain your independence.

Keeping active as you age is linked with better brain function

Research - some of it BHF-funded - has also linked keeping active as you age with a lower risk of heart disease, stroke, diabetes, and osteoporosis, and even better brain function.

But often people get less active as they reach retirement and beyond. Rachel Thom, a musculoskeletal physiotherapist at Swanage Community Hospital, has worked with mostly over-60s patients for the last 15 years. She says: “There’s a lot of fear and avoidance. People worry they’re going to overexert themselves, or that because they have joint aches, they might get injured. But generally, we could all be moving more.

“I always tell people, ‘Beware the chair.’ Spending lots of time sitting still will have a negative effect on your health.”

Are there risks of exercising as an older adult?

So, are there any exercises you should avoid as you get older?

In short, says Ms Thom, the answer is no: “Age is just a number. If you’ve always run, or you’ve always played tennis, and you’re still enjoying it, don’t stop just because you’ve turned, say, 70 or 80. There may come a point where you want to slow down a little. But there’s no need to suddenly stop.”

The best approach to exercise depends on your own situation, not your age: “If you have a heart condition, you’ll want to check with your doctor if they’re happy for you to take up a new exercise, or how and when you can return to the exercise you used to do.”

However old you are, it’s important to start slow and build up gradually, whether you’re starting a new exercise or returning to one that you haven’t done for a long time. If you’ve been invited to a cardiac rehab programme, this is a good place to learn what level of exercise is right for you.

“Perhaps you start with walking football, if you haven’t played football for a long time. Or if you swim, you do just two lengths at first and see how you feel the next day. If you’re jogging, you might want to start with alternating between walking and running between lampposts.”

If you have osteoarthritis, Ms Thom says some high-impact exercises involving running, jumping, or sudden twisting and turning, might be less gentle on your joints than low impact exercise. “But the effect varies from person to person. And pain you are feeling might not actually be damaging your body, particularly if the hurt doesn’t continue for a long time. It could just be your body getting used to an activity it hasn’t practised much.

“For example, someone might feel their knees hurt if they go up and down stairs, so they avoid that. But I tell patients, you might feel uncomfortable doing an activity, but if you feel no worse afterwards, you can continue doing it. For many people, if they do it a little every day, the discomfort they feel will improve over time.”

• If you have a specific, recurring pain in your back, hips, knees, or other joints, talk to your GP about being referred to a physiotherapist or find out about self-referring.

The best exercises for older adults

“The best exercise is one you’ll enjoy and do a lot of – so work out what works for you,” says Ms Thom. “Some people are motivated by the social element of joining a class, they might enjoy going with friends or meeting new people there. Others don’t like the idea of exercising in front of others and so enjoy online videos at home.”

There are some exercises that are particularly helpful as you age. “You tend to lose strength in your legs first, which can put you at risk of falling. Activities where you’re standing, bearing weight through your legs, such as walking, are important to strengthen these muscles. Weight-bearing exercise can also help preserve your bone health and prevent osteoporosis.

“You hear a lot of people say how good cycling and swimming are, especially if they’re worried about pain in their joints. They’re brilliant exercises for your general health, but they aren’t weight-bearing. Make sure you do some weight-bearing exercise as well. For example, could you walk to the leisure centre before going for a swim?”

Exercises that help you keep flexible are also helpful, as we tend to get stiffer as we age. “If getting down on a mat is difficult, you could find an adapted seated yoga or Pilates class or online video,” suggests Ms Thom. “Tai chi is great because this ancient Chinese practice involves slow movements that are weight-bearing, and work on balance, strength and flexibility.”

Laraine’s story: “It’s amazing how quickly you can improve”

Laraine Clarke, 72, from Beeston, Nottinghamshire, has seen huge benefits since taking up regular exercise: “I’ve been on blood pressure medication since my 20s, after developing pre-eclampsia (a condition that causes high blood pressure in pregnancy). This year, after a year of exercising for 30 minutes, five times a week, my blood pressure has come down to within the normal range.

The pharmacist at my GP surgery has been able to cut my medication in half. As my stamina and strength have improved, everyday things that used to be a chore – like getting out of my chair to switch a light on – I now do without a second thought.

It all started in November 2021, when I was in Derbyshire for my wedding anniversary. I was out of breath going up the hills and stairs (at home we live in a bungalow). When I was younger I played badminton and swam, but I’d stopped doing any exercise after having a stroke in 2014, and got out of shape over the last decade. I came back from that holiday with the resolve to do something.

I found seated exercises for seniors on YouTube, and then gradually worked up through standing exercises for seniors to doing high intensity interval training (HIIT) aimed at everyone. It’s amazing how quickly you can improve. A lot of older people will be surprised at what they can do.

A lot of older people will be surprised at what they can do

You have to find what works for you. I didn’t want the bother of going to the gym. With exercise videos at home, I can even exercise in my pyjamas. You do it at your own pace, taking breaks when you need to. As long as you’re doing something, you’re winning.

I used to struggle to walk up my drive without stopping. Now it’s easy to walk 10 minutes into town. We have a big garden and before it was a nightmare to maintain; I was thinking we’d need to downsize. Now I enjoy the gardening. I feel I’m actually living again. To others my age, I’d say life doesn’t have to peter out. You owe it to yourself to try.

Recently I’ve had trouble with my knee and may need an operation. At first, I was devastated. I thought I’ve worked so hard and enjoyed the results so much. I can’t bear to think I’m going to go backwards.

But I’ve adapted how I’m exercising and do seated exercises on days when my knee’s painful. The physio encouraged me to keep going, saying even if I do need surgery, if I can keep my muscles strong, then that will help with the recovery.

As you get older, you’re probably going to have problems with things like arthritis, but that doesn’t have to be a barrier to exercise. Don’t let age be a barrier. Exercise has given me the stamina to do things like getting down on the floor to play with my grandkids, instead of just sitting back in a chair, watching.

Life isn’t meant to be a spectator sport, whatever your age.”

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