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We all know that exercise is an important part of staying healthy, but many people assume that we should slow down as we get older.
Nothing could be further from the truth – and investing in your physical fitness in your 50s, 60s, and beyond is one of the most valuable gifts you can give yourself.
When we think of ageing well, we often think of staying healthy and retaining our independence, continuing with activities we enjoy, developing new hobbies, and staying active within our community. Just because our age changes, doesn’t mean we have to fundamentally change as people.
According to Age UK, ageing well and being able to live a ‘healthy, safe, and socially inclusive lifestyle‘ is easier when we take steps to improve our physical and mental wellbeing. Time and again, studies have shown that improving our strength and balance can play a significant role here. It can also actively reverse some effects of disease and illness that prevent older adults from retaining their independence.
Below, we’ll look closer look at why building strength and balance in our 50s, 60s, and beyond is so important.
Reducing the risk of falls
At present, falls are the leading cause of injury among people over 75, and while the physical pain of a fall can be serious, often, the most harmful effects run deeper. The injuries sustained from falls can cause various health problems, which may lead to a loss of confidence and independence.
According to a survey by Age UK, millions of older adults are seriously concerned about falling, with 4.3 million people (36% of those surveyed) reporting that falling was the thing they were most worried about. This fear is by no means misplaced, as statistics show that 30% of people aged 65 and over and 50% of people aged 80 and over, fall at least once a year.
However, Charity Director at Age UK, Caroline Abrahams, says that, while falls are a threat to older adults’ health, wellbeing, and independence, they shouldn’t be “dismissed as an inevitable part of growing older.” There are, in fact, many steps we can take in our 50s and 60s that greatly reduce the risk of falls. So what are they?

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What are the benefits of strength training in mid-life and how can I get started?
Strength and balance training are hugely effective in reducing the likelihood of falls. This is because muscle weakness and poor balance are among the highest risk factors for falling.
Strength training (also known as weight and resistance training) doesn’t just prevent your bones from weakening – it can also add years to your life. For example, a long-term study of 3,659 older adults showed that people with higher levels of muscle mass lived longer and stayed healthier.
If you’ve never done strength training before, the idea of lifting weights may seem quite daunting – but you don’t have to be a bodybuilder to do it. Research suggests that it isn’t about lifting the heaviest possible weights – which could easily be counterproductive – it’s about lifting any weight, so long as you exert yourself enough to feel tired by the end of it. That said, it’s often best to begin strength training using just your body weight.
If you’re looking for somewhere to start, you could spend your first session working out your upper body, and the next working out your lower body. Exercises like squats are great for strengthening your legs, while push-ups are good for strengthening your arms, shoulders, and chest.
Because full push-ups require considerable upper-body strength, we’d suggest doing either knee push-ups or wall push-ups if you’re new to resistance training. These exercises work out your chest, arms, and wrists – but also strengthen and build the muscles that can help you break a fall.
It’s worth having a look at the linked videos for squats and push-ups to see the correct technique. But remember that there are also ways to make these exercises easier – for example, doing chair squats rather than full squats.
Doing exercises like these for half an hour, twice a week can have a big impact. As we age, our muscle mass and bone density slowly decrease. Even gentle strength training stimulates muscle and bone growth, which can go a long way in preventing falls and fractures. It can also help improve functional mobility, for example, how fast you can comfortably walk.
We know the gym isn’t everyone’s favourite place, but because of its equipment, facilities, and professional advice, it can be a good place for strength training. You might like to have a read of our guide to joining a gym if you’d like to feel more confident about getting started.
Alternatively, you could attend an in-person exercise class. If you’re feeling nervous, why not ask a friend to come along? Sharing an experience with someone you care about and learning together can help make exercise become an enjoyable part of your routine, and something you look forward to.
We also run a huge range of guided, online fitness classes on Rest Less Events which you can attend from the comfort of your home. There’s everything from Pilates and yoga to aerobic fitness and dance.
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How to incorporate strength training, aerobic activity, and stretching into your exercise routine
According to experts, the best type of exercise involves a mix of aerobic activity, strength training, and stretching. And, luckily, it’s easy to merge all three. For example, walking briskly to work, doing a short session of strength training, and stretching afterwards, ticks all three boxes.
Aerobic activity can often be incorporated into your everyday life without much effort – for example, dog walking, hiking, cycling, swimming, and dancing (even in your living room!) all count as aerobic activity. The key is to keep a routine – and, as always, to have fun.
Check out our articles, 5 steps to staying fit from home and 17 creative ways to increase your daily step count, for more inspiration and ideas.
Exercising at home
There are many ways you can exercise from the comfort of your home, too. And, as luck would have it, many everyday household jobs count as strength training and aerobic activity.
Fixing the car, DIY, and gardening can all have big health benefits – and, in fact, the NHS has emphasised that gardening can be both a moderate and vigorous aerobic activity, as well as an effective exercise for strengthening muscles. Any form of digging or landscaping counts as robust aerobic activity, while raking leaves, planting seeds, and pulling weeds are more moderate. Even mowing the lawn at a leisurely pace counts!

Affordable diagnostic scans without the wait
Take charge of your health with Vista Health, a leading UK healthcare provider offering fast access to a wide range of diagnostic scans, including full-body MRI scans.
Whether it’s a nagging concern, family history, milestone birthday, or simple curiosity about your health, they’re here to help you gain clarity and peace of mind. Whatever your reason, Vista Health can help.
To book your diagnostic scan or screening appointment, either book online, make an enquiry or call 0330 029 0389.
Virtual exercises have also never been more popular than they are today – and for good reason. While the coronavirus pandemic may have been the initial reason many people got into virtual classes, they’ve remained popular because they’re a great way to exercise on your terms and at your own pace.
You can keep yourself motivated by following the routine and taking as many breaks as you like. Plus, if you’re not confident enough to work out in front of other people, online videos give some welcome privacy, too.
But with so many online exercise classes available, which should you choose?
Move It Or Lose It runs classes that have been developed by experts in ageing research to help people maintain greater independence in later life. Each class is designed to help you improve your balance, flexibility, aerobic health, and strength. Classes can be found at gyms, community halls, and leisure centres UK-wide and can also be done virtually on-demand or live.
Classes do carry a fee – though if you already have a membership with a gym or leisure centre network, you might be able to take classes as part of this, with no extra charge. If you don’t have a membership, you can still take your first class for free to see if you like it.
Turbulence Training on YouTube also offers a great selection of free, no-equipment bodyweight workouts that are perfect to do from home. And because the videos are generally under 10 minutes, they’re ideal for beginners and can give you the knowledge to create your own home workouts.
Another versatile fitness channel is Natalie Jill Fitness. Natalie Jill is a popular personal trainer who offers free workouts for weight loss, body weight exercises, exercise ball routines, and plenty of useful health and nutrition tips too.
Or, you might like to check out Sean Vigue Fitness on YouTube. On Sean’s channel, you’ll find strength, cardio, and core training – as well as Sean’s ‘fun’ one-minute burpee challenge!
For those considering getting into yoga, check out Yoga With Adriene. With over 12 million subscribers and classes for all abilities, there’s something for everyone. If you’re new to yoga, check out Adriene’s Yoga For Beginners – or if you’re ready to work up a sweat, you might want to try her Yoga for Weight Loss or Total Body Yoga playlists.
Alternatively, check out Do Yoga With Me, which offers a huge range of yoga videos – and seeing the beautiful Canadian British Columbia backdrop throughout is a bonus! If you’re interested in learning more about the benefits of yoga, why not read our introduction to yoga?
As far as online exercise videos go, this is just the tip of the iceberg. For more inspiration, you might like to browse Birgo Realty’s list of the top online workout resources. Or, by signing up (for free!) to Rest Less Events, you can access various online exercise classes and events.
Get one month of Rest Less Events for free
Get unlimited access to 80+ online events every month. Discover educational talks and lectures, join beginner friendly fitness classes, discuss your favourite novels at book club, and explore new hobbies with creative workshops!
What is balance training and how can I get started?

Balance training involves working out the muscles that keep us upright. The importance of good balance is sometimes overlooked, but it’s crucial for just about everything we do in life. An act as simple as standing up from your chair, walking across the room, and bending over to put your shoes on depends on your ability to remain steady.
There’s more good news for those of us with a green thumb – because gardening involves lots of lifting, bending, and stretching, it’s also a good activity for improving balance. Plus, you’ll have a great-looking garden.
Alternatively, why not try Tai Chi? Because it focuses on bone strength, joint stability, and cardiovascular health, Tai Chi is one of the most effective ways to improve balance.
According to research, it reduces the risk of falls among older adults by a staggering 45%. This is because it targets all body areas required for stability – including leg strength, reflexes, and flexibility.
And there’s another intrinsic benefit to Tai Chi: it can have a powerful effect on your psychological health. As we’ve seen, fear of falling is the most common concern among older adults – yet, this fear can greatly increase the likelihood of it happening. Practising Tai Chi can help tackle that fear and boost confidence. Tai Chi is also about becoming more aware of your body and surroundings. This heightened spatial awareness can reduce your risk of falling further.
Another great thing about Tai Chi is that it’s a low-impact exercise, meaning it’s suitable and adaptable for all ages and abilities. It doesn’t put too much pressure on ageing joints and bones and, even though the movements are slow, it still counts as stimulating exercise.
If Tai Chi sounds like something you’d like to try, check out our beginner’s guide, or why not join popular host J.T. Turner and attend an online Tai Chi session on Rest Less Events?
To browse other options, check out our article on 6 popular martial arts to learn later in life.
Alternatively, if Tai Chi isn’t for you, yoga is another gentle activity that offers similar health benefits – balance being just one of them (more on that later!).
There are also many simple balance exercises you can do at home. Just walking backwards and sideways can be effective, as can walking on your toes, heels, or heel-to-toe. Just remember to do the exercises next to a wall or chair in case you lose your balance.
Check out these balance exercises on the NHS website for more tips on technique, or watch this 10-minute video on balance exercises you can do at home.

Affordable diagnostic scans without the wait
Take charge of your health with Vista Health, a leading UK healthcare provider offering fast access to a wide range of diagnostic scans, including full-body MRI scans.
Whether it’s a nagging concern, family history, milestone birthday, or simple curiosity about your health, they’re here to help you gain clarity and peace of mind. Whatever your reason, Vista Health can help.
To book your diagnostic scan or screening appointment, either book online, make an enquiry or call 0330 029 0389.
How regular exercise in mid-life can reduce the risk of chronic disease
Regular exercise is important throughout life – though it becomes even more important with age. This study found that regular exercise is the most important factor in promoting a high health-related quality of life in our later years.
It not only improves physical and mental functions but can also reverse the effects of chronic disease.
This is because, as well as improving muscle strength and balance, regular exercise can also boost heart health and energy levels, help us maintain a healthy weight, and reduce the risk of various health conditions. These include…
- Heart disease
- Stroke
- High blood pressure
- High cholesterol
- Joint and muscle pain
- Type 2 diabetes
- Alzheimer’s disease
- Cancers including breast, lung, and colon
- Osteoporosis
- Arthritis
More good news is that physical activity has major health benefits no matter what age we start. Plus, research shows that regular exercise is safe for older adults who are frail or in poor health. Even gentle exercise, like low-intensity walking, can be beneficial.
As a bonus, research shows that building strength and balance may help to improve memory.
For example, this study found that moderate physical activity increased the size of the hippocampus (the part of the brain responsible for memory). It also improves spatial memory, which is what helps us remember where things are located.
How building strength and balance over 50 can improve mental health
When we talk about building strength and balance, we’re mostly talking about physical strength and balance – but it can also benefit mental health.
Every time we exercise, our brains release endorphins, which can help alleviate stress, anxiety, and depression. These chemicals can improve mood, keep your brain healthy, and improve the quality of your sleep. All these factors significantly contribute to our overall quality of life and ability to remain independent.
So how can we build strength and balance in our minds as well as our bodies?
Research shows that practising yoga or meditation once a week can strengthen cognitive skills and help prevent age-related mental decline.
One study found that people who did yoga once a week showed improved mood and enhanced memory, compared to people who did brain training exercises. Even though brain training is specifically designed to improve cognitive ability, it was yoga that had a greater effect on a person’s ability to focus and multitask (and, unlike brain training, yoga also counts as physical exercise).
Dancing is another activity that has a powerful effect on mood. According to research, learning to dance can be an effective way to slow the effects of ageing, and strengthen both mind and body.
Learning any form of dance, be it folk or salsa, can improve your aerobic fitness and mental capacities at the same time. This study found that participants who attended dance classes showed improved brain function, compared to participants who exercised by walking or stretching.
This suggests that activities where you move, learn, and socialise simultaneously have the biggest impact on health. To get inspired, you might like to read of our article: 11 online dance classes for beginners.
Final thoughts...
Despite the common consensus that older adults should take it easy, it’s clear that winding down as we age isn’t always the best idea.
As stated by Age UK: “Rather than considering older adults to be past the point of reaping the benefits [of physical activity], research concludes that there’s no section of the population in which it is more worthwhile and necessary to promote physical activity.”
If you’ve never been particularly active or are out of shape, it’s easy to feel daunted by the idea of introducing regular exercise. But, be gentle with yourself and go at your own pace. Remember, it only takes a small amount of physical activity to have a big impact on your quality of life.
Investing in your physical and psychological health in your 50s and 60s is one of the most rewarding gifts you can give yourself. It’s not just about adding years to your life – it’s about adding life to your years.
For more inspiration, head over to our fitness and exercise section. Here, you’ll find everything from different types of walks to try to tips for maintaining flexibility.
Or why not read Jacqueline’s story? She aims to empower women of all ages to build strength and confidence through exercise.
Have you tried incorporating strength and balance training into your lifestyle? What benefits have you experienced? We’d love to hear from you in the comments below!
Selene Nelson is an author, freelance journalist, and lifestyle writer for Rest Less. After graduating from the University of Sussex with a degree in English Literature, Selene began contributing to many major newspapers and websites, and has written for the BBC, The Sunday Times, The Independent, Town & Country, and HuffPost. Her specialist subjects include food, travel, and health, though she enjoys writing about a wide range of topics (e.g. her two books are about veganism and psychopathy, respectively!). She enjoys cooking (particularly pasta and Asian noodle soups), reading, travelling, hiking, attempting to keep fit, and watching animal videos on YouTube.
* Links with an * by them are affiliate links which help Rest Less stay free to use as they can result in a payment or benefit to us. You can read more on how we make money here.
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