Growing older doesn’t mean slowing down. In fact, staying physically active is one of the most effective ways to maintain your independence, reduce your risk of falls, and continue enjoying the activities you love.
The good news? You don’t need to spend hours in the gym. Small amounts of regular movement can make a big difference to your health.
Why Exercise Matters as We Age
Regular physical activity has been shown to:
- Improve heart health
- Maintain muscle strength and bone density
- Reduce the risk of falls
- Improve balance and mobility
- Reduce the risk of type 2 diabetes and some cancers
- Support memory and brain health
- Improve mood and sleep quality
Perhaps most importantly, regular exercise helps you stay independent for longer by making everyday tasks easier.
How Much Exercise Should Adults Over 65 Do?
According to the Australian Department of Health and the World Health Organization, adults aged 65 years and over should aim for:
150–300 minutes of moderate-intensity exercise each week
This is about 30–45 minutes on most days.
Moderate-intensity exercise means you’re breathing a little harder but can still hold a conversation.
Examples include:
- Brisk walking
- Swimming
- Cycling
- Dancing
- Gardening
- Water aerobics
If you’re already active, 75–150 minutes of vigorous exercise each week is another option.
Strength Training Is Just as Important
Aerobic exercise keeps your heart healthy, but strength training helps you maintain the muscle needed for everyday life.
Aim to complete strength exercises at least two days per week.
Examples include:
- Sit-to-stands from a chair
- Resistance band exercises
- Light weights
- Bodyweight exercises
- Stair climbing
Strong muscles make it easier to carry groceries, climb stairs, and get out of a chair.
Don’t Forget Balance Exercises
As we age, balance naturally declines. Improving your balance can significantly reduce your risk of falls.
Try to include balance-focused activities at least three days each week.
Examples include:
- Standing on one leg
- Heel-to-toe walking
- Tai Chi
- Yoga
- Physiotherapist-prescribed balance exercises
Every Movement Counts
You don’t need to complete all your exercise in one session.
Activities such as:
- Walking to the shops
- Playing with grandchildren
- Housework
- Gardening
- Taking the stairs
- Walking the dog
all contribute to your daily movement.
The key is to move regularly and avoid sitting for long periods.
Starting Is More Important Than Being Perfect
If you’re new to exercise, start small.
Even a 10-minute walk each day is a great first step. As your confidence and fitness improve, gradually increase the amount and variety of activity you do.
Consistency is far more important than perfection.
How Can a Physiotherapist Help?
If you have arthritis, joint pain, balance concerns, or you’re unsure where to begin, a physiotherapist can help you exercise safely and confidently.
At Kinexus Care, we develop personalised exercise programs that match your goals, abilities, and lifestyle—helping you stay active, independent, and doing the things you enjoy.
The Bottom Line
Healthy ageing isn’t about running marathons or lifting heavy weights.
It’s about moving regularly, building strength, improving balance, and making physical activity part of your everyday life.
Every step, every exercise session, and every active choice helps support your health, mobility, and independence for years to come.
Disclaimer: This article is intended for educational purposes only and should not be considered medical advice. Every individual has different health needs. If you have concerns about your health or are unsure which exercises are appropriate for you, please consult a physiotherapist or your healthcare professional before starting a new exercise program.