Exercise is one of the most important things you can do now to take charge of how you age.
What is healthy ageing?
Healthy ageing means making choices that help you stay independent for longer.
Research has shown that 25% of ageing is determined by genetics. The other 75% is down to the lifestyle choices we make every day.
These choices include how you stay socially connected, whether you challenge your brain, and how you think and feel about your life.
Exercise is another important part of healthy ageing.
Why is healthy ageing important?
When you focus on healthy ageing you can thrive as part of your community.
As you get older, your risk of developing a health condition increases. Your physical strength and mobility can decline quicker too.
It's true that more than half of the people in Australia over the age of 65 have a chronic health condition. But becoming older doesn't mean you have to be vulnerable or dependent.
Choosing to be physically active at every age is the cheapest and most effective defence against age-related decline.
The benefits of exercise
Exercise makes you feel good
Exercise provides a wide range of important benefits and health improvements.
Exercise helps you:
- Sleep better
- Have more energy
- Have more fun
- Meet new people and make friends
Exercise makes your body feel good
Some important physical benefits of exercise include:
- Reducing the risk of developing high blood pressure, high cholesterol, type 2 diabetes, heart disease, arthritis, and osteoporosis
- Helping you manage your health issues
- Reducing the risk of falls
- Improving how your body functions
- Improving your independence
- Helping you manage pain
- Keeping your joints and bones healthy
Exercise makes your brain feel good
There are also less obvious benefits of exercise, including:
- Reducing stress and anxiety
- Improving your mood
- Improving memory and cognitive function
- Improving your confidence
Where do I start?
The Department of Health has some easy guidelines to follow. These recommend older adults are active every day.
They suggest moving in as many ways as possible, as well as trying a variety of activities.
Try to complete at least 30 minutes of moderate-intensity physical activity on most days no matter your age, weight, or health condition.
Examples of moderate-intensity exercise include:
- Brisk walking
- Water aerobics
- A leisurely bike ride
- Hiking
- Golf
- Gardening
- Washing the car
- Heavy housework
Guidelines for exercise intensity
Another easy way to check is to use the talk test:
- Light intensity = you can talk or sing comfortably whilst moving
- Moderate intensity = you can talk comfortably but you're not able to sing whilst moving
- High intensity = you can't talk or sing whilst moving
If you think that 30 minutes may be too intense, you could start with as much as you feel comfortable doing. For example, you could go for a 10-minute walk once or twice a day. After a few weeks you could gradually increase your walk from 10 to 15 minutes and work your way up to 30 minutes per day.
Stay on track
According to the Bureau of Statistics, only 1 in 3 Australians aged 65 and over met the physical activity guidelines in 2022.
Regular exercise helps you feel the benefits of moving more often. It means you can maintain your independence for longer.
Helpful tips to stay on track:
- Get into a routine – plan your physical activity for a regular time and place.
- Be social – ask a friend, neighbour, or relative to join you.
- Add variety – keep things interesting and try different types of physical activity.
More helpful information
It’s never too late to get started. If you need more information, take the LiveUp quiz or get in touch with one of our helpful navigators on 1800 951 971.
You can read more detailed exercise suggestions for older people here.
Or follow links below for more information:
References
Australian Government Department of Health. (2021). Physical activity and exercise guidelines for all Australians: For older Australians 65 years and over. https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-older-australians-65-years-and-over
Australian Bureau of Statistics. (2023). Physical activity, reference period 2022. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/physical-activity/latest-release
LiveUp provides free information to help you make informed decisions about your health. This information is for general and educational purposes only, is not intended to provide a comprehensive guide, and does not replace medical advice. Everyone is different, so some of these tips may work better for you than others. You should use your own judgment and seek medical advice when applying this information to yourself, to determine if it is suitable in your circumstances. Your use of, or reliance on, this information is solely at your own risk. Independent Living Assessment Incorporated is not responsible or liable for any injury, loss, or damage caused as a result of your use of, or reliance on, this information.
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