Staying active after 60: easy, safe tips
Moving every day keeps you strong, steady and independent. Simple, safe ways to stay active as you get older.
As we get older, staying active matters more than ever. Moving every day keeps your muscles strong, your joints moving, your balance steady and your mood bright. You don't need a gym. Small, regular activity is enough.
In short
- Aim for some movement every day.
- Mix walking, strength, balance and stretching.
- Start slowly and listen to your body.
Four kinds of activity
Walking. A daily walk, even 20 to 30 minutes, is one of the best things you can do. Walk in a park or with a friend.
Strength. Simple moves like sitting down and standing up from a chair, or lifting light bottles of water, keep muscles strong.
Balance. Stand on one foot for a few seconds while holding a chair. Good balance helps prevent falls.
Stretching. Gentle stretches or simple yoga keep your joints moving and ease stiffness.
Stay safe
- Start slowly and build up over a few weeks.
- Warm up with a few minutes of gentle movement.
- Wear good shoes with a firm grip.
- Drink water, and avoid the hottest part of the day.
- Stop if you feel pain, dizzy or short of breath.
Talk to your doctor first
If you have a heart condition, high blood pressure, diabetes, joint problems or have had a fall, ask your doctor which activities are right for you.
Frequently asked questions
What is the best exercise after 60?
Walking, plus simple strength, balance and stretching moves.
How much should older people exercise?
Some movement every day. Even 20 to 30 minutes of walking helps.
How can I improve my balance?
Practise standing on one foot while holding a chair, a few times a day.
Is it safe to start exercising later in life?
Yes, for most people. Start slowly, and ask your doctor if you have a health problem.
