Age Gracefully with These Expert-Recommended Exercise Tips for Older People

As we get older, taking care of our bodies becomes more important than ever. One way to do that is by incorporating exercise into our daily routines. Exercise can help us maintain muscle mass, bone density, and cardiovascular health, while also improving our balance, flexibility, and overall wellbeing. But let's face it, exercise can feel overwhelming and intimidating, especially if you're new to it. So, let me share some exercise tips that are easy to follow and friendly for older people like us!

Exercise Tips for Older Adults

First things first, start slowly and gradually increase the intensity of your workouts. You don't need to become a fitness guru overnight! Begin with low-impact activities like walking, swimming, or cycling, and take it one step at a time. It's essential to give your body time to adapt to new movements and routines, so don't rush it.

Secondly, focus on strength and balance. As we age, we naturally lose muscle mass and bone density, which can lead to falls and fractures. So, it's crucial to incorporate strength training and balance exercises into our workouts. You don't need to lift heavy weights or do complicated yoga poses. Simple exercises like push-ups, squats, and standing on one leg can do wonders for your strength and balance.

Cardiovascular exercise is also important for maintaining heart health and improving endurance. But don't worry, you don't need to run a marathon! Walking, cycling, swimming, and dancing are all great low-impact cardiovascular exercises that are friendly for older adults.
Safety Precautions When Exercising as an Older Adult

Another critical tip is to listen to your body. If you feel pain or discomfort during exercise, stop immediately and consult with a doctor if necessary. It's also a good idea to consult with your doctor if you have any pre-existing health conditions before starting a new exercise program. Remember, exercise should be enjoyable and not painful!

Staying hydrated is also essential, especially as we age. It's easy to forget to drink water, but it's crucial to keep your body hydrated before, during, and after exercise. Dehydration can lead to fatigue, dizziness, and other health issues, so make sure to keep a water bottle handy during your workouts.

Stretching before and after exercise is another crucial tip. Stretching can help improve flexibility and prevent injury. So, make sure to stretch all major muscle groups and hold each stretch for 15-30 seconds. Avoid bouncing or jerking movements, which can cause injury.

Finally, make exercise a habit. Consistency is key when it comes to exercise, so schedule your workouts into your day and stick to them. Set realistic goals and track your progress to stay motivated and on track.


In conclusion, exercising regularly is essential for older adults to maintain overall health and wellbeing. By following these exercise tips, you can make your workouts safe, effective, and enjoyable. Remember to start slow, focus on strength and balance, listen to your body, stay hydrated, stretch before and after exercise, and make exercise a habit. With a little effort and dedication, you can enjoy the many benefits of exercise at any age!

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A special thanks to our contributors

Caroline Egan

DCM Media, agedcare101

Caroline has a wealth of experience writing within the retirement and aged care sector and is a contributing journalist for the and agedcare101 blog and accompanying newsletters.

Ian Horswill


Ian is a journalist, writer and sub-editor for the aged care sector, working at The DCM Group. He writes for The Weekly Source, agedcare101, and the DCM Institute fortnightly newsletter Friday. Ian is in daily contact with CEOs of retirement living, land lease and the aged care operations and makes a new contact every week. He investigates media releases, LinkedIn and Facebook for a good source for ideas for stories.

Lauren Broomham

Retirement and Aged Care Journalist

Lauren is a journalist for, agedcare101 and The Donaldson Sisters. Growing up in a big family in small town communities, she has always had a love for the written word, joining her local library at the age of six months. With over eight years' experience in writing and editing, she is a keen follower of news and current affairs with a nose for a good story.

Jill Donaldson


Jill has been practicing as a clinical physiotherapist for 30 years. For the last 13 years she has worked solely in the Aged Care sector in more than 50 metropolitan and regional facilities. Jill has also toured care facilities in the US and Africa and is a passionate advocate for both the residents in aged care and the staff who care for them. She researches and writes for DCM Media.

Chris Baynes

DCM Media, agedcare101

Chris has been a journalist and publisher in the retirement village and aged care sectors for 11 years. He has visited over 250 retirement villages and 50 aged care facilities both within Australia and internationally. Chris is a regular speaker at industry conferences plus is a frequent radio commentator.

Annie Donaldson

Nurse and Carer

Annie has a long career in both nursing and the media. She has planned and co-ordinated the medical support from both international TV productions and major stadium events. In recent years she has been a primary family carer plus involved in structured carer support.