How to safely start exercising in later life

Collaborative Post | Exercise is something that can benefit people of all ages. It’s fair to say, however, that different kinds of exercises are appropriate for different kinds of people. As we get older, we face different kinds of physical risks – and it’s sensible to adjust the type and intensity of our exercise regimen accordingly.

So, what’s the best way to proceed if you’re an older person looking to stay in shape?

Photo by Centre for Ageing Better on Unsplash

Understanding your starting point: the importance of a health check

If you’re going to make major lifestyle changes, then it’s a good idea to understand where you’re starting from. This is why it’s worth talking to your General Practitioner, or another, more specialised medical professional, about your needs.

If you’re aged between forty and seventy-four, and you don’t have a pre-existing health condition, then you’re likely to be eligible for the NHS Health Check. This free test will tell you which diseases you’re at higher risk of, and what exercises can help you drive that risk down.

More exhaustive and specialised tests are available if you’re willing to pay for them. If this leads you to a more effective form of exercise that allows you to get better results over the coming years and decades, it can be worth the expense.

Gentle beginnings: embracing low-impact activities

Start your new exercise regimen gradually, in order to avoid injury. Older people have weaker joints, which means that it isn’t a good idea to suddenly increase the strain on them. Low-impact exercise, like regular walking, can be very useful. The same is true of stretching routines, like pilates and swimming.

Building strength and balance: essential for longevity

Older people might also have a harder time maintaining muscle and bone mass. Consequently, they’re at higher risk of injuries after a fall.

Given how consequential an injury to crucial bones, like the hips, can be, it’s vital that you take proactive steps to prevent these injuries. This means weight training, for most people. Balance exercises, resistance bands, lunges and squats can all be helpful.

While you might be able to claim compensation after a trip or a fall, the period of rehabilitation can be hugely taxing. Anything that you can do to prevent it from happening, or to less the impact, might be worthwhile.

Listening to your body: the art of progressive overload and rest

The body gets stronger when you push it just beyond what it’s capable of. But if you push it too far, then you put yourself at risk of injuries and setbacks. Remember that your muscles and bones will also need to repair themselves – which means regular rest, and the right nutrition, between sessions.

Different people can cope with different levels of exertion. As such, it’s important to listen to your body, and to ease back when you feel chronic pain or fatigue.

Consistency and enjoyment: making exercise a sustainable habit

If you don’t stick with your exercise regimen, then it’s unlikely to benefit you in the long-term. As such, it’s worth looking for forms of exercise that you’ll actually enjoy, and look forward to participating in. You can keep yourself motivated by tracking your progress, getting a group to keep you accountable, and by making sure that your goals are realistic and achievable.


Disclaimer: this is a collaborative post.