Exercise for healthy ageing

Exercise today – for a healthy tomorrow

The actions you take in midlife lay the foundation for how well you’ll move and thrive as you get older. Our muscle and bone strength naturally declines as we age - so the exercise you do now can build your reserves for when you need them more.

By investing now in regular activity, flexibility, and smart nutrition, you’re protecting your health in the years ahead. And whilst you cannot stop the ageing process you can stop the decline.

Dr Mike Daniels, President and Chief Medical Officer at WeTreatFeet Podiatry, Baltimore, USA, says: As we age, we all enter the ‘use it or lose it’ phase of life. If you don’t use it now, you won’t be able to do it later.”

And exercise for healthy ageing does not mean gruelling gym sessions, or marathon running. Dr Sarah Mottram physiotherapist and Movement Science Specialist, The Movement Works, UK, says: "Healthy ageing is not about doing more - it’s about moving better. When you keep your movement choices alive, you stay stronger, steadier, and more confident at any age."

What’s important is to keep moving and not be sedentary, and to do what works for you. Getting active now means you’ll have the strength and stability to keep doing the things you love, long into the future - read on to find out how.

Muscle mass is essential for strength, balance, and resilience as you get older – and the time to start working on it is now. Making the right type of exercise and lifestyle choices today will help protect your joints, reduce frailty, and keep you moving with ease in the future.

Bobbi Lalach, Certified Kinesiologist and Yoga Therapist (C-IAYT), Founder of KINnection Yoga Therapy says: “Muscle is your body’s long-term health insurance. If you focus on strong muscles, your joints won’t have to absorb the force, your balance will be better, and it will keep you independent and safe in your later years.”

Building up strength in midlife is vital, as from the age of 30 onwards we begin to lose around 1% of our muscle mass each year - known as sarcopenia. At the same time, your bone density also begins to diminish. Muscle loss leads to decreased strength, balance problems, increased fall risk, and ultimately, loss of independence. But you can slow or even reverse this loss with the appropriate exercise.

Dr Dennis Colón, Doctor of Physical Therapy and Reconditioning Specialist at MLB Baseball team, Minnesota Twins, founder of FisioPR, says the best response is training with weights or resistance bands to increase muscle mass and strength while pushing back against the functional decline that often comes with ageing.

He says: “The strength work you do today is an investment in your independence tomorrow. Progressive resistance training isn't just about looking good as you age - it's about maintaining your ability to do the things you love as you age.”

Variety - spice up your exercise

Mixing up your exercise is important. Not only will it help to stop you from getting bored - it also spreads the benefits across your entire body, putting less strain on specific joints.

For instance, running and speed walking are great for cardiovascular fitness, but as Dr David Koivuranta, Doctor of Chiropractic at Toronto Neck and Back Pain Clinic, Canada, says, they use mostly the same muscle group and do not offer a variety to challenge and stimulate you. He suggests that by mixing say, dancing e piscina into your running routine, you will gain wider benefits.

“Variety helps ensure continued balance, joint protection, and more muscles activated for preservation. Together, this will keep you from being frail later in life,” says Koivuranta.

Top tips for muscle strength

Our experts give their favourite tips for muscle building exercise:

“When weightlifting, use heavier lifts with fewer reps. But go slow - use light weights and perfect your form first, then build up gradually. Stick to 10-30 minutes twice weekly for several months to turn back the clock on strength loss.” Dr Mike Daniels,

“Start with exercises that mirror what you do every day - getting up from a chair, carrying groceries, reaching overhead – such as squats, kettlebell carries, overhead press.” Dr Dennis Colón.

“Focus on quality over quantity - slow movements with proper technique teach your brain how to use the right muscles.” Bobbi Lalach

Healthy ageing isn’t just about building muscle, it’s also about keeping your body moving well. Stretching and mobility exercises reduce stiffness and improve posture. Lalach says: “Flexibility is passive; mobility is functional, and we need both.”

Regular routines can help you stay supple and prevent the aches and restrictions that often come as you age. When your joints and muscles are flexible and healthy, everyday tasks - from bending to tie your shoes, to reaching up to the top shelf - are easier and less straining.

Colón says: “As you age, you lose flexibility and joint-range of motion. This doesn't just make you feel stiff, it increases your risk of injury and falling, and makes daily activities harder. Staying flexible keeps you functional and independent.”

Again, much of keeping mobile and flexible is about avoiding repetition and overstraining of specific joints and muscles. Mottram says: "Flexibility is really about adaptability. As we age, we often move in more repetitive ways, which reduces our natural movement variability.” She says that moving and exercising in different directions, shapes, and rhythms boosts mobility and keeps you moving easily.

Stretch yourself

Regular stretching helps reduces stiffness, supports better posture, and makes everyday tasks easier. Colón says: “Think of flexibility training as oil for your joints.” He advises that you focus on stretching each major muscle group, especially your lower back, hips, hamstrings, and calves.

Knee health

On average, we walk around 2 million steps a year, which puts a lot of pressure on your knees – so keeping them healthy is vital to healthy ageing and keeping you mobile.

Paul Sasaura, MD, Board-certified Orthopaedic Surgeon and consultant at OrthAlign, Baltimore, USA, says: “Maintaining knee mobility is essential. Good flexibility and motion help keep your knees working and moving, reduce stiffness, and support your ability to handle everyday tasks more comfortably.”

Sasaura says that stretching is equally as important as strengthening for knee health. “Stretching your knee range of motion - which allows you to strengthen. It also improves synovial fluid health, which is your joint's natural lubricant.”

Top tips for flexibility and mobility

Our experts give their favourite tips for staying flexible and keeping moving.

“Sneak 15-30 seconds stretches as ‘movement snacks’ during TV breaks or while the kettle boils. Breaking them up is way more doable than one big session.” Dr Mikel Daniels

“Prioritise consistency over intensity - 5 minutes daily beats one long weekly stretch session.” Bobbie Lalach

Keeping your joints healthy as you age is about finding the right combination of getting enough exercise without overstraining your body. Learning how to avoid overuse injuries and adapting exercise to your needs helps you stay active without setbacks.

Lalach says: “Your joints thrive on gentle, consistent movement. Just like a hinge, they become stiff when they’re unused and irritated when they're overloaded.”

Low‑impact activities such as swimming, cycling, and walking help keep your joints healthy without putting too much pressure on them - while still boosting your heart health and strength.

Colón says: “Low-impact exercise is a win-win. It maintains joint health, reduces pain - especially if you have osteoartrite - and improves your physical function, all without making things worse.” He says it also lets you work on your aerobic fitness, strength, and range of motion at the same time.

Whilst low impact exercise does reduce strain on your joints - it’s still important to spread the burden by varying your exercise regime.

Mottram says: “When movement is well-coordinated, and load is shared across the whole body, your joints stay nourished and resilient. Focus on movement quality and small variations rather than simply doing more - it’s the variability that protects joints long-term."

Look after your knees

Knee specialist Paul Sasaura says that low-impact exercises are also the best type of strengthening for your knees.

He explains that these exercises help strengthen the muscles around your knees while avoiding too much stress. “Quadriceps and hamstring muscle strengthening are the most beneficial - they help stabilise the knees, provide secondary shock absorption, and support knee functionality.” He says.

He warns that you should always avoid any exercise that causes knee pain, as, "exercise should not hurt."

Top tips for protecting your joints

Our experts give their favourite tips for keeping your joints working.

“Take short, frequent strolls and use Nordic poles to ease the load.” Dr Mikel Daniels

“Wear appropriate footwear since supportive shoes can further protect joints by absorbing shock.” Dr. Kyle Hoedebecke, Clinical Advisor at Alpas Wellness, California, USA

“Move your joints through their full available range daily - small movements count.” Bobbi Lalach

A strong sense of balance is the foundation of independence in later life. U.S. Centers for Disease Control and Prevention (CDC) estimates 1 in 4 older adults has a fall each year - with 10% of those falls resulting in a fracture. Daniels says: “Balance training can keep you upright and independent.”

CDC research identified lower body weakness, foot pain, and difficulties with walking and balance as three of the main risk factors for falling. Doing simple stability exercises now can help reduce your fall risk in later life, improve confidence, and help you stay steady on your feet, whether at home or outdoors.

Colón says: “Balance training might not sound exciting, but it's crucial. It significantly reduces your fall risk and helps you maintain the stability you need to live independently.”

Balance comes from your brain seamlessly integrating information from your eyes (visual), inner ears (vestibular), and muscles/joints (proprioceptive). Lalach says that as we age, these systems will often weaken, but: “With practice, your brain and body connection will change - maintaining good balance and helping you have a better quality of life long into your later years.”

Colón advises working on your balance at least twice a week, through exercises that challenge your anticipatory control, dynamic stability, and reactive responses. “This can be the difference between ageing gracefully and dealing with a serious fall.” He says.

Top tips for staying balanced

Our experts give their favourite tips for staying upright and stable.

“Always prioritise safety with a chair or wall nearby, and clear trip hazards so practice builds confidence, not accidents.” Dr Mikel Daniels

“Incorporating simple balance activities like single-leg stands, heel-to-toe walking, or tai chi into your daily routine will build strength and balance skills as you age.” Dr. Kyle Hoedebecke

“Practice barefoot when it is safe to do so - to strengthen intrinsic foot muscles.” Bobbi Lalach

What you eat fuels how you move. A diet rich in protein, healthy fats, and key nutrients supports muscle repair, joint health, and energy levels, making exercise more effective and recovery faster.

Hoedebecke says the right choice of nutrition:

• Gives the necessary energy and fuel for your body to exercise effectively.

• Supports muscle repair and growth after workouts.

• Reduces inflammation and promotes overall recovery and well-being.

Hoedebecke recommends having complex carbohydrates such as whole grains, fruits, and vegetables for energy, 30 minutes before a workout. He adds: “A good post-workout meal should contain protein and carbs within an hour after exercise to recover and repair muscles.”

He says there are certain exercises which benefit from certain food groups - these include:

• Muscle building and repair - lean protein like chicken, fish, beans, and lentils,

• Energy - healthy fats like avocados, nuts, seeds, and olive oil.

• Reducing inflammation - tomatoes, olive oil, green leafy vegetables - such as spinach, kale.

Top tips for nutrition and exercise

Our experts give their favourite tips for fuelling your exercise routines.

“Avoid large meals right before movement - opt for smaller snacks instead.” Bobbi Lalach

“Stay hydrated throughout the day - water is essential for performance and recovery.” Dr. Kyle Hoedebecke,

“Post-session, grab a quick protein snack like milk, nuts, or hummus on crackers. These allow you to lock in gains. But be careful if kidneys or diabetes are factors for you.” Dr Mikel Daniels