As a physiotherapist, one of the most important pieces of advice I give my older adult patients is to stay physically active. Our bodies are designed to move, and that need doesn’t diminish with age. In fact, regular exercise and activity become even more crucial as we get older for preserving our independence and quality of life.
Why Fitness Matters as You Age
You’ve likely heard the phrase “use it or lose it” when it comes to your muscles and mobility as you age. From my experience, this saying absolutely rings true. A sedentary lifestyle causes the muscles to weaken, joints to stiffen, balance to become precarious, and overall fitness to decline. This can lead to frailty, loss of independence, and increased risk of falls and injuries.
On the flip side, maintaining an active lifestyle with regular exercise provides a multitude of benefits that I’ve witnessed firsthand:
Stronger Muscles and Better Balance
The natural loss of muscle mass and bone density can be counteracted through weight-bearing and resistance exercises that build strength and improve balance to prevent falls.
More Energy and Stamina
Aerobic exercise gets your heart pumping and increases your endurance, leaving you with more vigor for daily tasks and activities you enjoy.
Better Mobility and Flexibility
Stretching and low-impact activities like yoga help keep the joints and muscles limber, allowing you to move about freely with greater ease.
Sharper Mind
Exercise boosts blood flow and oxygenation to the brain, which can enhance cognitive function and reduce the risk of dementia.
Improved Mood and Outlook
The endorphins released from a good workout elevate mood and promote better sleep and overall wellbeing.
Reduced Disease Risk
By keeping physically active, older adults can lower their risk for conditions like heart disease, diabetes, osteoporosis, and certain cancers.
In my years as a physiotherapist, I’ve seen firsthand how regular exercise can be absolutely transformative for older individuals. It restores strength, mobility and independence, while reducing aches, pains and frailty. Staying fit truly helps you maintain your youthful energy and quality of life.
Getting Started Safely
If you’ve been inactive for a while, the idea of starting an exercise routine can understandably feel daunting. But it’s never too late to get moving! As a physiotherapist, I always advise starting slow and focusing on activities that are genuinely enjoyable. Here are some tips:
Talk to Your Doctor
Before significantly increasing your activity levels, get medical clearance from your doctor, especially if you have any chronic conditions or limitations we need to work around.
Find Your Motivation
Identify your personal reasons for wanting to exercise, like playing actively with grandkids or maintaining independence longer. Keeping your “whys” in mind will keep you motivated.
Start Small and Build Up Gradually
Begin with just 10 minutes of activity per day and slowly increase the time and intensity. Small, consistent steps build lifelong habits.
Try Low-Impact Options
Walking, swimming, cycling, and low-impact exercises like tai chi are ideal for improving fitness without excessive joint stress.
Find an Exercise Buddy
Exercising is much more fun with a friend or group. You’ll stay motivated, be safer, and adherence improves with a supportive network.
Listen to Your Body
Don’t overdo it. Build up your routine gradually and rest when needed. Mild muscle soreness is okay, but sharp pain is a signal to back off.
Use Proper Form and Gear
Having the right clothing, shoes, and equipment can make activities much more comfortable and safe. I’m happy to provide recommendations.
With some patience and commitment, you can absolutely develop a routine that leaves you feeling energized rather than depleted. The key is exploring different activities until you find ones you look forward to doing.
Exercise Options for Active Agers
As a physiotherapist, I get asked frequently about the best exercises and activities for older adults. The good news is there is no shortage of fantastic options that are low-impact and senior-friendly:
Walking
One of the easiest and most accessible activities, walking gets you outdoors while improving cardiovascular health and leg strength. Use a pedometer to track your steps.
Water Aerobics
Working out in a pool provides buoyancy that minimizes stress on muscles and joints while still allowing a great cardio workout. Water aerobic classes with choreographed routines make exercising in the pool fun.
Yoga and Tai Chi
These mind-body practices enhance strength, balance, flexibility and coordination while reducing stress. Many studios offer senior-friendly chair versions.
Strength Training
Using resistance bands, weight machines, or light dumbbells helps build lean muscle mass and increase bone density. Start with low weights and proper form.
Cycling
Stationary, recumbent, or outdoor cycling gets your heart pumping while being easy on the joints. Electric bikes provide pedal assistance.
Dancing
From ballroom to Zumba, moving to music keeps you agile, boosts coordination, and provides a great social outlet for active aging.
Team Sports
Popular senior leagues offer lower intensity versions of sports like tennis, softball, pickleball, bowling and golf.
At-Home Videos
Exercise videos and online routines let you work out safely on your own schedule from the comfort of home.
The options are endless! I always recommend trying a variety to find workouts you love so staying active is an enjoyable, sustainable habit.
Making Fitness a Way of Life
Perhaps the biggest hurdle for my patients is finding creative ways to prioritize regular exercise and build it into their lifestyles. But with a bit of determination and commitment, you can absolutely make fitness part of your everyday routine:
•Wake up 30 minutes earlier to exercise before starting your day
•Take short 10-15 minute activity breaks throughout the day
•Build walks into your routine (park farther away, stroll after meals, etc.)
•Turn household chores like yardwork into calorie-burning activities
•Do exercises while watching TV (march in place, use resistance bands)
•Sign up for group fitness classes to stay motivated and accountable
•Make physical activity social by going on hikes or bike rides with friends
The key is making movement part of your normal daily life, not just hitting the gym occasionally. There are so many easy ways to incorporate more activity.
Staying Safe as an Active Ager
As you increase your activity levels, keeping safety top of mind is crucial. Here are my top tips for exercising with confidence:
•Start any new routine slowly and gradually increase intensity
•Stay hydrated and keep water handy, especially when exercising
•Use proper form and equipment for your chosen activities
•Apply sunscreen and wear a hat for outdoor activities
•Ensure walking areas are free of hazards like debris or ice
•Modify exercises as needed using chairs, walls, or other support
•Stop any exercise that causes dizziness, sharp pain, or excessive shortness of breath
With some basic precautions, exercise can be safe and incredibly rewarding for active agers. The benefits far outweigh any potential risks when done properly.
Eating for Energy and Vitality
Eating a healthy, balanced diet goes hand-in-hand with regular exercise for supporting overall energy levels and wellbeing. As a physiotherapist, I always emphasize:
•Focusing on nutrient-dense whole foods like veggies, fruits, whole grains, and lean proteins
•Staying well hydrated by drinking water consistently throughout the day
•Including calcium-rich foods like yogurt, cheese, and leafy greens for bone health
•Getting enough protein from fish, eggs, beans, and lean meats to maintain muscle
•Choosing healthy fats like olive oil, avocados, nuts and seeds
•Limiting sodium, processed foods, added sugars, and unhealthy fats
Proper nutrition provides the high-quality fuel that powers your ability to live life to the fullest at any age. When combined with regular physical activity, you’re giving your body the support it needs to thrive.
Start Your Active Aging Journey
Getting regular physical activity is truly one of the greatest gifts you can give yourself as you navigate life’s later years. In my years as a physiotherapist, I’ve seen exercise add years to patients’ lives while also enhancing quality of life by preserving independence, energy, strength and mobility.
If you’ve been inactive, there’s no better time than today to start re-incorporating regular gentle movement into your routine. And if you’re already an active ager, keep inspiring others with your fantastic work! With patience, consistency and proper guidance, you can continue reaping the rewards of an active lifestyle for years to come.
Remember, it’s never too late to make your health and functional mobility a priority. By staying physically active, you’re giving yourself the incredible freedom to keep living life on your own terms well into your golden years. So let’s get started – I’m here to help guide and support your journey every step of the way!
