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How to move well over 60

Tim Cathers
Blog
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How to Move Well Over 60: A Physio’s Guide to Staying Active, Strong & Independent

Getting older doesn’t have to  mean slowing down. In fact, regular movement is one of the most powerful tools you have to stay healthy, independent, and enjoying life.

Here’s what you need to know about moving well as you age — and how to get started safely.

Why Exercise Matters More Than Ever After 60

Exercise is simply intentional movement designed to improve fitness — whether that’s strength, flexibility, endurance, or balance.

It’s worth remembering that humans evolved to move for survival (hunting, gathering, running from predators). Structured exercise is a relatively new concept — so if it feels hard or even unpleasant, you’re not broken, you’re human. The key is finding movement that works for you and sticking with it.

The 4 Areas to Focus On for Healthy Ageing

If you want to stay mobile and independent, these are the four pillars to work on:

1️⃣ Joint Mobility

What happens with age:

  • Cartilage becomes thinner and less elastic, reducing shock absorption

  • Ligaments, tendons, and joint capsules stiffen, limiting range of motion

  • Flexibility decreases, often faster in men

What the research says:
Regular exercise keeps joints healthier and more hydrated, improves bone density, and even leads to healthier spinal discs.

What you can do:

  • Move your joints daily — “motion is lotion”

  • Take your joints through their full range each day

  • Walk, march, or jog on the spot to keep things moving

  • Include some load (bodyweight or external resistance) to stimulate joint tissues

2️⃣ Strength

What happens with age:

  • Strength starts declining around age 50

  • The rate of loss accelerates after 70

  • Muscles lose mass and are infiltrated by fat, and motor neurons become less active

What the research says:
Strength training works at any age — and you only need two sessions per week to see improvements.

What you can do:

  • Do resistance training 2x per week

  • Focus on big muscle groups (legs, hips, back, core, arms)

  • Bodyweight exercises are a great place to start

3️⃣ Cardiovascular Fitness

What happens with age:

  • Blood pressure tends to rise as arteries stiffen

  • Risk of heart disease increases

What the research says:
Exercise has the opposite effect of ageing — it lowers blood pressure and cholesterol and supports heart health.

What you can do:

  • Choose an activity you enjoy (walking, swimming, cycling, dancing, golf)

  • Aim for 5 sessions per week of 30–60 minutes

  • Make sure your heart rate rises and talking becomes slightly challenging

4️⃣ Balance

What happens with age:
Balance relies on your vision, inner ear (vestibular system), sense of body position (proprioception), strength, and flexibility. All of these systems naturally decline with age.

Why it matters:
Falls are the leading cause of injury hospitalisations in Australia for older adults — and exercise can reduce falls risk by up to 42%.

What you can do:

  • Challenge your balance 2–3 times per week

  • Try standing with feet closer together, using less support, or moving your arms/head while balancing

  • Make sure balance exercises feel like an effort — that’s how you improve

How Much Exercise Do You Really Need?

According to the American College of Sports Medicine (ACSM):

  • Aerobic exercise: 150–300 min/week (brisk walk) or 75–150 min/week (run/HIIT)

  • Strength training: 2 non-consecutive days/week, 2–4 sets of 8–12 reps at moderate intensity

Your Simple Take-Home Program

Do these 4 exercises daily, 15 reps each, 3 rounds through:

  • Squat / Sit-to-Stand

  • Hip Abduction (standing, band optional)

  • Calf Raises

  • Marching on the Spot

This simple routine targets mobility, strength, balance, and endurance all in one.

Before You Start

If you’re new to exercise or have medical conditions, check in with your GP before beginning. For a safe and tailored program, working with an Exercise Physiologist can help you build strength and fitness with confidence.

Take the First Step

Moving well over 60 isn’t about pushing harder — it’s about moving smarter. A tailored plan will help you feel stronger, steadier, and more confident doing what you love.