Supervised strength exercise can support balance, mobility and confidence.

Healthy ageing exercise over 60 should include strength, balance, mobility, aerobic activity and light movement through the day. The goal is not to train harder every year. The goal is to keep building capacity, confidence and consistency.

Many adults over 60 benefit from a guided plan. This is especially true if pain, stiffness, low bone density, arthritis, balance concerns or low confidence make exercise harder. At PhysioWorks, your pathway may include Exercise Physiology, exercise programs, physiotherapy, Physiotherapy Group Exercise Classes, Balance & Falls Prevention Classes, Bone Density Class or Hydrotherapy.

What Is Healthy Ageing?

Healthy ageing means staying strong, mobile, steady and independent as you get older. For many adults over 60, this means feeling confident with stairs, chairs, walking, shopping, housework, travel, gardening and social activity.

What Should Healthy Ageing Exercise Over 60 Include?

Healthy ageing exercise over 60 should include aerobic activity, strength work, balance practice, mobility training and regular light movement. This mix supports heart health, muscle strength, bone health, posture, walking confidence and daily function.

A balanced week may include walking, cycling, swimming or pool exercise on most days. Add strength training at least twice per week. If balance feels less reliable, a targeted option such as our Balance & Falls Prevention Class may be useful.

Australian guidance for older adults supports regular activity, muscle strengthening, balance and mobility work, daily light movement and less prolonged sitting. Read the Australian recommendations for older adults.

Supervised balance work helps build steadiness and walking confidence.

Why Does Exercise Feel Harder After 60?

Exercise can feel harder after 60 because muscle strength, power, joint movement, bone density and recovery can change over time. Previous injuries, arthritis, pain, illness, reduced activity and lower confidence can also make movement feel harder.

However, age alone does not stop progress. Many adults over 60 improve once they train often, start at the right level and progress slowly. A manageable amount done often is usually better than doing too much, flaring up and stopping.

How Can Exercise Improve Healthy Ageing Over 60?

Regular exercise can support fitness, strength, balance, bone health, mood, sleep, mobility and independence. It can also help with stairs, chairs, shopping, walking, gardening, travel and family activity.

Exercise is also important for common age-related concerns such as osteoporosis and osteopenia, joint stiffness, reduced walking tolerance, poor balance and deconditioning. Strength and balance training can support falls prevention and confidence.

Strength and balance training can support safer movement with low bone density.

Can You Exercise Over 60 With Pain or Arthritis?

Many people can start exercise over 60 even with pain or arthritis. The key is to choose the right entry point. Start low, progress slowly and avoid pushing through strong flare-ups.

Some people start with walking, cycling, hydrotherapy, chair strength work or guided mobility exercise. Others need help with pacing, technique or recovery first. These guides may help: warming up, safe exercise warning signs and posture.

Hydrotherapy may suit people who need lower-load exercise options.

When Might Hydrotherapy Help Over 60?

Hydrotherapy may help when land-based exercise feels too painful, heavy or unstable. Warm-water exercise can reduce body-weight load. It still lets you practise walking, strength, balance and mobility.

Hydrotherapy may suit some people with arthritis, persistent pain, reduced walking tolerance or poor balance confidence. Start with an assessment so your clinician can check whether pool exercise, clinic strength work or a combined plan suits you.

Should You Choose Physiotherapy or Exercise Physiology?

Choose physiotherapy first if you have a new injury, acute pain, worsening symptoms, dizziness, falls or need early treatment. Choose Exercise Physiology if you need a structured exercise plan for strength, fitness, chronic disease, bone health or long-term capacity.

Many people use both. A physiotherapist may help settle pain or assess balance. An Accredited Exercise Physiologist may then guide strength, fitness, bone-loading exercise, hydrotherapy or a long-term plan.

When Should You Slow Down or Get Checked?

Slow down or get checked if exercise causes sharp pain, major swelling, giving way, dizziness, chest pain, unusual breathlessness or symptoms that keep worsening. Pain that lasts for days after light exercise can also mean your plan needs changing.

How Can a Physiotherapist Help?

A physiotherapist can assess your starting point, pain triggers and movement limits. They can then help build a plan for strength, mobility, balance, walking, posture and confidence.

This is useful if you have old injuries, arthritis, back pain, poor balance, low confidence or repeated setbacks. A tailored plan can make exercise clearer, safer and easier to follow.

Healthy Ageing Exercise Options at PhysioWorks

PhysioWorks offers several supervised exercise pathways for adults over 60. Your clinician can help match the option to your goals, safety needs and current ability.

• Exercise Physiology for strength, fitness, chronic disease, arthritis, osteoporosis and long-term capacity.
• Balance & Falls Prevention Class for steadiness, leg strength and walking confidence.
• Bone Density Class for supervised strength training to support bone health.
• Physiotherapy Group Exercise Classes for guided strength, posture, mobility and control.
• Hydrotherapy for warm-water exercise and lower-load rehabilitation at Sandgate.
• Balance Training for one-to-one balance, gait and falls-risk programs.

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• What is chronic pain?
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• How to start exercising safely
• Exercise Physiology Sandgate
• Exercise Physiology Clayfield

Healthy Ageing Exercise Over 60 FAQs

How much exercise should a healthy adult over 60 do?

Most adults over 60 should move on most days. Add strength work at least twice weekly. Balance work also matters, especially if you feel unsteady.

What types of exercise matter most over 60?

The most useful mix includes cardio, strength, balance and mobility. This helps support independence, steadiness, stamina, bone health and muscle health.

Is walking enough exercise over 60?

Walking is a strong start. It is usually not enough on its own. Strength, balance and mobility work also help protect function and confidence.

Can strength training be safe after 60?

Yes. Strength training can be safe when it matches your ability. Start with simple movements and progress slowly.

What if I have not exercised for years?

You can still start. Begin with shorter sessions and lower loads. Build up gradually. A guided plan can reduce flare-ups.

Should I exercise if I have arthritis?

In many cases, yes. Well-chosen exercise can help stiffness, movement and strength. The key is the right type and dose.

When should I see a physiotherapist before starting exercise?

See a physiotherapist if you have pain, poor balance, repeated flare-ups, recent injury, osteoporosis, major deconditioning or low confidence.

Is it too late to get fit at 60?

No. Many people improve strength, balance, mobility and fitness after 60. Start at the right level and stay consistent.

How many steps per day should you aim for over 60?

There is no perfect number for everyone. A realistic target depends on your fitness, pain, balance and health. Build gradually.

What To Do Next

Start with exercise that feels achievable now. A sensible plan can build momentum and reduce the stop-start cycle that comes from doing too much too soon.

If you want help choosing the right starting point, a PhysioWorks physiotherapist or exercise physiologist can assess your needs and guide a plan that suits your age, goals, symptoms and fitness.

References

1. Australian Government Department of Health, Disability and Ageing. Recommendations for older adults (65 years and over).
2. Australian Government Department of Health, Disability and Ageing. Australian 24-hour movement guidelines for adults (18 to 64 years) and older adults (65+ years).
3. Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462.
4. Di Lorito C, Long A, Byrne A, et al. Exercise interventions for older adults: a systematic review of meta-analyses. J Sport Health Sci. 2021;10(1):29-47.
5. Tiedemann A, Sturnieks DL, Burton E, et al. Exercise and Sports Science Australia updated position statement on exercise for preventing falls in older people living in the community. J Sci Med Sport. 2025.

Supervised balance and strength training can support confidence with daily movement.

Healthy ageing exercise over 70 helps you stay strong, steady, mobile, and independent. A good program can improve leg strength, balance, stamina, bone health, posture, walking confidence, and daily function. It may also help you manage arthritis, chronic pain, reduced fitness, stiffness, and fear of falling.

You do not need hard exercise to benefit. Many adults over 70 do well when they start gently, practise often, and build up in small steps. The right mix usually includes walking fitness, strength work, balance training, mobility, and less sitting. If you need a more personal starting point, our exercise programs, exercise physiology, and physiotherapy services can help guide you safely.

What is healthy ageing?

Healthy ageing means keeping as much strength, mobility, steadiness, confidence, and independence as possible. For many adults over 70, this means staying capable with stairs, chairs, walking, shopping, housework, gardening, travel, and social activity.

What should healthy ageing exercise over 70 include?

Healthy ageing exercise over 70 should include aerobic activity, strengthening, balance work, mobility training, and regular light movement. This mix supports heart health, muscle, bone strength, posture, walking confidence, and everyday function better than walking alone.

A balanced week may include walking, cycling, swimming, or low-impact cardio on most days. It should also include strength training at least twice each week. If balance feels less reliable, a targeted option such as our Balance and Falls Prevention Class may help.

The aim is not to do more all at once. Start with the right amount, then repeat it often. Short sessions, supported balance drills, chair-based exercise, and regular walking often build confidence better than a long program that feels too hard.

Why does exercise feel harder after 70?

Exercise can feel harder after 70 because muscle mass, power, joint movement, bone density, reaction speed, and recovery can change with age. Past injuries, arthritis, pain, illness, less activity, and lower confidence can also make movement feel harder.

However, age does not stop progress. Many adults over 70 improve strength, mobility, balance, and walking tolerance when they train often and progress slowly. Good load management matters. A small amount done often usually works better than doing too much, flaring up, then stopping.

How can exercise improve healthy ageing over 70?

Regular exercise can support heart fitness, muscle strength, balance, bone health, mood, sleep, mobility, and independence. It also helps people keep doing tasks such as stairs, chair transfers, shopping, gardening, and walking further.

Exercise also plays an important role in managing common age-related issues such as osteoporosis and osteopenia, joint stiffness, reduced walking tolerance, poor balance, and deconditioning. Strength and balance training are especially useful for falls confidence.

Can you start exercising over 70 if you have pain or arthritis?

Yes. Many people can start exercising over 70 even if they have pain or arthritis. The key is to choose the right starting level, match the exercise to your body, and progress gradually. You should not push through strong flare-ups.

Some people start with walking, cycling, hydrotherapy, chair-based strength work, or guided mobility exercise. Others need help with pacing, technique, or recovery first. Helpful guides include warming up, safe exercise warning signs, and posture.

Which PhysioWorks group class may suit you?

Group exercise can help when you want structure, support, and steady progress. It is not the right starting point for everyone. An assessment helps confirm your goals, safety needs, balance level, pain triggers, and suitable starting level.

What exercises work well over 70?

Useful exercises over 70 are safe, repeatable, and progressive. Walking helps, but many people also need resistance exercise, balance drills, sit-to-stand practice, step work, carrying tasks, and mobility exercises.

Good options may include chair squats, heel raises, light dumbbells, resistance bands, swimming, cycling, stair practice, supported single-leg balance, and simple core control. If motivation or confidence is a barrier, supervised exercise may help you stay consistent.

When should you slow down or get checked?

Slow down or get checked if exercise causes sharp pain, major swelling, repeated giving way, dizziness, chest pain, unusual breathlessness, or symptoms that keep worsening. Pain that lasts for days after light exercise may also mean your program needs adjusting.

Get advice sooner if:

• Pain steadily worsens with simple exercise.
• You feel unstable or worried about falling.
• You have osteoporosis, recent injury, or major deconditioning.
• You are unsure which exercise type is safe to start.
• You have stopped and restarted exercise several times without success.

How can a physiotherapist help with healthy ageing exercise over 70?

A physiotherapist can assess your starting point, identify movement limits or pain triggers, and build a plan that suits your goals. That plan may target strength, mobility, balance, walking tolerance, posture, and confidence.

This can be useful if you have old injuries, arthritis, back pain, poor balance, low confidence, or repeated setbacks. It may also help if you feel deconditioned after illness or feel unsure about how hard to push.

Healthy Ageing Exercise Over 70 FAQs

How much exercise should a healthy adult over 70 do?

Most adults over 70 should move on most days. Add moderate activity across the week, strength work at least twice weekly, and balance work often. It also helps to reduce long sitting periods.

What exercise is useful for over 70s?

A useful program combines walking or other cardio, strength training, balance practice, and mobility work. This mix supports independence, steadiness, stamina, confidence, muscle, and bone health better than one exercise type alone.

Is walking enough exercise over 70?

Walking is a strong starting point, but it is usually not enough by itself. Strength work, balance practice, and mobility exercises also help maintain muscle, bone health, confidence, and function.

Can strength training be safe after 70?

Yes. Strength training can be safe after 70 when it matches your current ability and builds gradually. It is one of the most helpful ways to support muscle, function, and bone health.

What if I have not exercised for years?

You can still start. Begin with simple movements, short sessions, and low loads. Then build up gradually. A guided program may help reduce flare-ups and make the process feel more manageable.

Should I exercise if I have arthritis?

In many cases, yes. Well-chosen exercise may reduce stiffness, improve movement, and build strength around sore joints. The goal is to find the right type and dose of activity.

When should I see a physiotherapist before starting exercise?

It is worth seeing a physiotherapist if you have strong pain, poor balance, repeated flare-ups, recent injury, osteoporosis, major deconditioning, or low confidence with exercise.

Is it too late to get fit at 70?

No. Many people improve strength, balance, mobility, and fitness after 70. Start at the right level, stay consistent, and build gradually.

How many steps per day should you aim for over 70?

There is no single perfect number. A realistic step target depends on your fitness, pain, balance, and health. Gradually increasing daily walking often works better than chasing an arbitrary number.

Which group class is suitable for older adults?

The right class depends on your goals. Balance classes may suit falls concerns. Bone density classes may suit bone health goals. Mat Pilates-style group exercise may suit posture and control. Hydrotherapy may suit lower-load exercise needs.

What to do next

If you want to stay active, independent, and confident, start with exercise that feels achievable now. A sensible program can help you avoid the stop-start cycle that comes from doing too much too soon.

If you would like help choosing the right starting point, a PhysioWorks physiotherapist or exercise physiologist can assess your needs and guide a program that suits your age, goals, symptoms, and current fitness.

References

1. Australian Government Department of Health, Disability and Ageing. Recommendations for older adults (65 years and over). Updated March 16, 2026.
2. Australian Government Department of Health, Disability and Ageing. 24-Hour Movement Guidelines for Adults and Older Adults brochure. Published March 2026.
3. Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462.
4. Tiedemann A, Sturnieks DL, Burton E, et al. Exercise and Sports Science Australia updated position statement on exercise for preventing falls in older people living in the community. J Sci Med Sport. 2025;28(2):87-94.
5. Sherrington C, Fairhall NJ, Wallbank GK, et al. Evidence on physical activity and falls prevention for people aged 65+ years: systematic review to inform the WHO guidelines on physical activity and sedentary behaviour. Int J Behav Nutr Phys Act. 2020;17(1):144.