5 ways for older adults to enjoy staying active

4 older adults stand talking together after a group exercise class

Staying active as we age is important for good health and wellbeing. Every body is different, so finding what works for you is key. Even a slight increase in activity each day can support your health. Moving more can increase energy, improve your sleep, reduce the risk of falls, and boost your mood!(1)  

For people aged 65 years and over, 30 minutes of moderate intensity physical activity (like a brisk walk) is recommended each day. However, building more physical activity into your everyday life doesn’t have to be difficult. Try starting with 10 minutes of activity a few times a day and increase it slowly over time. Finding something you enjoy can make it easier to get active more often. Here are 5 activities to try.   

Remember: if you’re going to start a new routine, it’s always a good idea to check in with your doctor first. They’ll be able to let you know whether a certain type of activity is right for you and your health.  

Gardening for good health

Gardening has many health benefits, with a good dose of physical activity being one of them. Gardening makes you move in ways you normally wouldn’t. Think stretching, reaching and lifting, which are all great for your flexibility and strength. 

Older woman plants flowers in a garden wearing a straw sun hat and smiling at the camera


Yoga for balance and flexibility

Yoga is a type of exercise where you move your body through different postures. It promotes strength, stability and flexibility and can be great for preventing falls. It can also be combined with mindfulness and awareness teaching to promote mental wellbeing. Pilates and tai chi are similar exercise options.  

You might be put off trying yoga because you know the practice often requires you to sit and lie on the floor. If you’re not comfortable getting down on the ground, you can also do yoga while you sit or hold onto a chair.  

Looking for a free option? Check out our yoga workout for beginners.  

Try a new outdoor activity

Looking for a way to stay active and social? Sports like tennis, lawn bowls, and golf are fantastic options. They require agility and improve hand-eye coordination. Plus, they offer a great opportunity to socialise and enjoy some friendly competition.

If you’re already a fan of these sports, consider trying something new like bike riding, swimming, or even a brisk walk in the park. You could even try a modified, low impact version of a sport you had loved in your younger years through walking sports. Exploring new activities can keep you motivated and excited about staying active.  

Anthony Pollock defending the goal post in a goal in walking football


Work on weight training

If your main form of physical activity is normally walking, take this opportunity to mix up your movements. Weight or resistance training uses hand weights or your body weight to strengthen your muscles. It’s great for your heart and lung health, as well as your muscles and bones.  

You don’t have to have weights available to strengthen your muscles, using household objects like canned food is just as good!  

Weight training is particularly important for women, because it can help you maintain bone mass, which women tend to lose more quickly after menopause.2 Read more about why women should try using weights.  

Older woman pulls a resistance band overhead in a group exercise class


Boogie on down

Whether you work on a waltz with your partner or shake it solo, dancing is a fun, easy way to move your body. There’s no right or wrong way to dance – just feel the beat and enjoy yourself! Dancing can be a social activity, too. Join a dance class, attend a local dance event, or simply dance with friends and family at home. If you’re feeling playful, try ‘daggy dancing’, where each person takes turns leading the group with their silliest dance moves. It’s a guaranteed workout from laughing and moving to the music. 

Keep your mind active too

It’s not all about your body. Your mind needs a workout every day to stay healthy too. Learning something new, or trying an old favourite in a different group or setting, will keep your brain ticking over. Some ideas might include:

  • Reading a book
  • Painting, knitting or other crafting hobbies
  • Doing a jigsaw, word search, or crossword puzzle
  • Hosting a games night with friends
A group of older men play cards at a dining room table


Sources

Acknowledgment

Content developed by Health and Wellbeing Queensland’s team of expert nutritionists, dietitians, and exercise physiologists.