Tips for Physical Activity Over 65
In recent decades, life expectancy has significantly increased, also influencing how we approach physical activity. Today, many people over 65 practice sports that would have been considered unthinkable at this age just a few generations ago. This change is due not only to the fact that 65 today isn’t what it used to be, but also to the growing awareness of the importance of regular exercise in preventing chronic diseases like stroke, diabetes, osteoporosis, and cancer, as well as in fighting cognitive and psychological decline.
But what types of physical activity are best after the age of 65? Let’s explore some useful tips together.
Physical Activity Guidelines for Over 65s
Advanced age is not a contraindication to physical activity—in fact, staying active is essential for maintaining health and independence.
The World Health Organization (WHO) guidelines for physical activity in people over 65 are very similar to those recommended for younger adults:
- 150–300 minutes per week of moderate-intensity aerobic activity (such as brisk walking, cycling, gentle aerobics, or dancing), or 75–150 minutes per week of vigorous aerobic activity (such as intense cycling or swimming).
- At least 2 weekly sessions of muscle-strengthening exercises, for example using weights or resistance bands.
- At least 3 weekly sessions of activities aimed at improving strength, mobility, and balance, such as tai chi or yoga.
It’s important to remember that these are general guidelines: every exercise plan should be tailored to your personal health condition and the advice of your doctor.
Sports to Practice After 65 and Their Benefits
If there are no specific contraindications or conditions limiting mobility, there are many physical activities suitable for those over 65, depending on individual needs. Here are some recommended sports and their benefits:
- Dancing: improves coordination, strengthens bones and muscles, and supports mental wellbeing.
- Walking: strengthens bones, tones muscles, and helps maintain a healthy weight.
- Swimming: helps with weight control, tones the body, and reduces anxiety and stress, without putting strain on the joints.
- Cycling: improves cardiovascular health, regulates blood pressure, tones muscles, helps with weight loss, and boosts mood.
- Pilates: increases muscle flexibility and improves spinal flexibility.
- Weightlifting: strengthens muscles and builds the functional strength needed for daily tasks.
- Stretching: helps maintain a good range of motion and improves the elasticity of muscles and tendons.
Choosing an activity that suits your physical condition allows you to stay fit, enhance your quality of life, and prevent many age-related diseases.
How to Get Started
As we’ve seen, there are plenty of options for staying active after 65: from dancing to cycling, swimming to Pilates, and even going to the gym or playing golf. However, especially if you haven’t exercised regularly for a while and are starting again later in life, it’s essential to begin gradually.
An overly intense or rushed approach can increase the risk of injury or lead to discouragement—resulting in the opposite of the intended benefits: improved wellbeing and health.
Here are some helpful tips to start exercising safely:
- Talk to your doctor: before starting a new workout routine, it’s always a good idea to consult a healthcare professional.
- Set realistic goals: take it step by step. If your goal is to walk five kilometres, start with one and add five minutes to each session.
- Stay hydrated: drink plenty of water during exercise, all year round and especially in hot weather.
- Don’t skip warm-up and cool-down: preparing your body for physical activity and recovering gradually helps prevent injuries.
- Keep a workout diary: tracking your progress is a great way to stay motivated.