Move More, Age Better: Exercise for Australians Over 65

Move More, Age Better: Exercise for Australians Over 65

Getting older doesn't mean slowing down. In fact, staying active is one of the most meaningful things you can do to support your health, independence, and quality of life as you age.

Why Movement Matters After 65

As we get older our bodies naturally change, muscle mass, bone density, and flexibility can all shift over time. The encouraging news is that regular physical activity may help support these areas. Australia's physical activity guidelines for older adults highlight the potential benefits of regular exercise, which can include:

  • Supporting heart health and general fitness
  • Helping to maintain muscle strength and bone health
  • Improving balance and coordination
  • Contributing to mental wellbeing and mood
  • Supporting the ability to perform everyday tasks independently

Always speak with your GP or a qualified health professional before starting or changing an exercise routine, especially if you have an existing health condition.

How Much Exercise Is Recommended?

Australia's physical activity guidelines suggest that adults over 65 aim for:

  • At least 30 minutes of moderate-intensity activity on most days of the week
  • Muscle strengthening activities on at least 2 days per week
  • Balance and flexibility exercises incorporated into your weekly routine

You don't have to do it all at once, shorter bursts of activity throughout the day can also contribute to your overall movement.

Types of Exercise to Consider

1. Walking

Walking is one of the most accessible ways to stay active. A regular brisk walk can support cardiovascular fitness, joint mobility, and mood. Australia's parks, beaches, and walking trails make it easy to get outside and enjoy the fresh air.

2. Strength Training

Light weights, resistance bands, or simple bodyweight movements like squats and wall push ups can help maintain muscle strength. Building strength supports your ability to manage everyday tasks, from carrying groceries to climbing stairs.

3. Balance Exercises

Balance exercises — such as standing on one foot, heel-to-toe walking, or tai chi — may support stability and coordination over time. Many community centres across Australia offer falls prevention classes designed for older adults.

4. Cycling and Pedalling at Home

Cycling is a low impact option that supports cardiovascular fitness and leg strength. Many Australian communities have dedicated paths that are well suited to older riders.

Can't get outside? Our Mini Exercise Pedals are a simple, compact option you can use from a chair or couch, an easy way to keep your legs moving without leaving home.

5. Swimming and Water Aerobics

Water based exercise is gentle on the joints while still offering a good workout. Many local councils offer heated pools and aqua aerobics programs tailored for older adults.

6. Yoga and Stretching

Gentle yoga or daily stretching can support flexibility and posture. Even 10–15 minutes a day may help reduce stiffness and improve comfort in your body.

7. Group Classes

Group exercise whether a seniors' aerobics class, dance group, or lawn bowls adds a social element that's great for motivation and mental wellbeing. Connection and community matter just as much as movement.

Getting Started Safely

  • Check with your GP first — particularly if you have a chronic condition or haven't been active in a while
  • Start gently and build gradually — even 10 minutes a day is a great place to begin
  • Listen to your body — some muscle soreness is normal, but sharp or persistent pain is a signal to stop and seek advice
  • Stay hydrated — older adults can be more susceptible to dehydration, especially in Australia's warmer climate. Our Almost Strong Bottle is designed to make staying hydrated simple because staying hydrated supports your wellbeing
  • Wear supportive footwear — the right shoes reduce the risk of slips and discomfort
  • Exercise with a friend — it's safer, more enjoyable, and helps with consistency

Local Resources

  • Active and Healthy (NSW) — a free directory of physical activity programs for older adults
  • Exercise Right — an initiative by Exercise & Sports Science Australia with guidance and access to accredited exercise physiologists
  • My Aged Care — can connect you with local programs and support services
  • Local council programs — many councils offer free or subsidised fitness classes for seniors

The Bottom Line

It's never too late to start moving. Whether you're 65 or 95, regular physical activity can play a meaningful role in supporting your strength, balance, and independence. The key is finding activities you enjoy and making them part of your routine.

At Almost Strong, we believe strength has no age limit. Start where you are, do what you can, and celebrate every step forward. When you're ready, we have simple home equipment to support you, from strength and balance tools to walking aids and recovery gear. Shop the full range here.

This article contains general information only and is not a substitute for professional health or medical advice. Individual circumstances vary. Please consult your GP or a qualified health professional before making changes to your exercise routine or health management plan.

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