How to Stay Active Safely After 60

Getting older does not mean you need to stop exercising. In fact, staying physically active can help maintain strength, balance, mobility, independence and overall health as you age.

Research and current UK guidelines show that some physical activity is better than none, and even light activity can provide health benefits. The key is finding activities that are appropriate for your fitness level and progressing gradually (UK Chief Medical Officers, 2026).

Why Is Staying Active Important After 60?

As we age, muscle strength, balance and physical function can gradually decline. Regular exercise can help slow these changes and make everyday activities—such as walking, climbing stairs, carrying shopping and getting out of a chair—easier.

The World Health Organization recommends regular physical activity for older adults because it can benefit cardiovascular health, mental wellbeing, sleep, physical function and cognitive health, while also helping reduce the risk of falls (WHO, 2020).

Research also suggests that physical activity can be associated with a lower risk of cognitive decline in older adults (Iso-Markku et al., 2024).

How Much Exercise Should You Do?

For adults aged 65 and over, the current UK Chief Medical Officers' guidelines recommend aiming for:

• At least 150 minutes of moderate-intensity aerobic activity per week

• Strength exercises on at least 2 days per week

• Balance and flexibility activities on at least 2 days per week

• Breaking up prolonged periods of sitting with light movement where possible (UK Chief Medical Officers, 2026).

If you're currently inactive, you don't need to achieve these targets immediately. Start with small amounts and gradually increase your activity.

For someone aged 60–64, the adult recommendations are broadly similar, with at least 150 minutes of moderate activity each week and strength exercises on at least two days.

Choose Activities You Enjoy

Exercise doesn't have to mean going to a gym.

Good options can include:

• Walking

• Swimming or water-based exercise

• Cycling

• Dancing

• Gardening

• Tai Chi

• Yoga

• Exercise classes

• Resistance-band exercises

• Weight training

• Climbing stairs

Choosing activities you enjoy can make it easier to stay consistent.

Don't Forget Strength Training

Strength training becomes particularly important as we get older.

You don't necessarily need heavy weights. Resistance bands, bodyweight exercises and everyday movements can all be useful.

Examples include:

• Sit-to-stands from a chair

• Step-ups

• Wall push-ups

• Resistance-band exercises

• Calf raises

• Light weights

Strength and balance exercises are particularly important for maintaining physical function and reducing fall risk. Reviews of exercise research have found improvements in balance, mobility and lower-limb strength among older adults participating in appropriate exercise programmes (Sadaqa et al., 2023).

Include Balance Exercises

Balance can change with age, but it can also be trained.

Simple exercises might include:

• Standing on one leg while holding a stable surface

• Heel-to-toe walking

• Side-stepping

• Controlled sit-to-stands

• Tai Chi

• Dancing

Balance exercises should be performed in a safe environment, particularly if you have previously fallen or feel unsteady.

Research supports exercise programmes that include balance and strength components for improving balance and helping reduce falls in older adults (WHO, 2020; Sadaqa et al., 2023).

Increase Activity Gradually

One of the biggest mistakes is trying to do too much too quickly.

If you've been inactive for several months, suddenly starting long walks, intense gym sessions or demanding sports can place unnecessary stress on your muscles and joints.

Instead:

Start small → recover → repeat → gradually increase.

You can increase the duration, frequency or intensity of exercise gradually as your body adapts.

The UK guidelines specifically emphasise building activity up gradually according to your current ability (UK Chief Medical Officers, 2026).

Listen to Your Body

Some muscle tiredness after exercise is normal. However, persistent or worsening pain should not simply be ignored.

Consider reducing the intensity or taking additional recovery time if you experience:

• Persistent joint or muscle pain

• Significant swelling

• Increasing weakness

• Dizziness or unusual breathlessness

• Repeated episodes of losing your balance

• Pain that interferes with normal daily activities

If you have a long-term health condition, recent surgery, significant mobility problems or a history of falls, it may be helpful to speak with your GP, physiotherapist or another healthcare professional before significantly changing your exercise routine.

Staying Active Doesn't Mean Doing Everything at Once

You don't need to complete a long workout every day.

Movement can be spread throughout your day. A short walk in the morning, some gardening in the afternoon and a few strength exercises in the evening can all contribute to your overall activity.

Even if you cannot reach the recommended activity levels, doing some activity is still worthwhile. Current UK guidance emphasises that every level of movement can contribute to better health compared with being completely sedentary (UK Chief Medical Officers, 2026).

Final Thoughts: 

Staying active after 60 is about maintaining your ability to do the things you enjoy—not simply exercising for the sake of exercise.

Aim to combine aerobic activity, strength, balance and flexibility, while gradually increasing your activity according to your abilities.

If you're unsure where to start, a physiotherapist can assess your strength, balance, mobility and movement and help create an exercise programme suited to your individual needs.

References

Iso-Markku, P., Aaltonen, S., Kujala, U. M., Halme, H. L., Phipps, D., Knittle, K., Vuoksimaa, E., & Waller, K. (2024). Physical activity and cognitive decline among older adults: A systematic review and meta-analysis. JAMA Network Open, 7(2), e2354285. https://doi.org/10.1001/jamanetworkopen.2023.54285

Sadaqa, M., Németh, Z., Makai, A., Prémusz, V., & Hock, M. (2023). Effectiveness of exercise interventions on fall prevention in ambulatory community-dwelling older adults: A systematic review with narrative synthesis. Journal of Clinical Medicine.

World Health Organisation. (2020). WHO guidelines on physical activity and sedentary behaviour. World Health Organisation.

UK Chief Medical Officers. (2026). UK Chief Medical Officers' physical activity guidelines. Department of Health and Social Care.