We all know that exercise is an important part of staying healthy, but many people assume we should slow down as we age. Yet, 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 envision maintaining good health, preserving our independence, cultivating new hobbies, and staying engaged within our community. And just because our age changes, it doesn’t mean we have to fundamentally change as people.
According to Age UK, ageing well and living a “healthy, safe, and socially inclusive lifestyle” is easier when we take steps to work on our physical and mental wellbeing. And time and again, studies have shown that improving our strength and balance can play a significant role here. It can also reverse some effects of disease and illness that prevent older adults from retaining their independence.
Below, we’ll look more closely at why building strength and balance in our 50s, 60s, and beyond is so key.
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What are the benefits of building strength and balance in later life?
Lowers 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.
This is because, alongside improving muscle strength and balance, regular exercise can boost heart health and energy levels, help us maintain a healthy weight, and reduce the risk of various health conditions. These include…
Boosts mental health
When we consider building strength and balance, we mostly think of the physical – but it can also benefit mental health.
During exercise, our brains release endorphins, which can help alleviate stress, anxiety, and depression. These chemicals can boost mood, support brain health, and improve sleep quality. All these factors significantly contribute to our overall quality of life and ability to remain independent.
Research also shows that building strength and balance may help 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 improved spatial memory, which is what helps us remember where things are located.
Reduces the risk of falls
At present, falls are the leading cause of injury among people over 65, 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 it was the thing they were most worried about. This fear is by no means misplaced, as statistics show that around one in three people aged 65 and over suffer a fall each 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 many steps we can take in our 50s and 60s that greatly reduce the risk of falls.
Strength and balance training, for example, are incredibly effective here. 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 those with higher levels of muscle mass lived longer and remained healthier.
Balance training (a form of strength training) involves working out the muscles that keep us upright. The importance of good balance is sometimes overlooked, but it’s crucial for almost 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.
Building strength – how can I get started?
If you’ve never done strength training before, the idea of lifting weights may seem 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. That said, it’s often best to begin strength training using just your body weight.
Exercises like squats are great for strengthening your legs, while push-ups are good for strengthening your arms, shoulders, and chest. Remember that there are ways to make these exercises easier – for example, doing chair squats rather than full squats.
Because full push-ups require considerable upper-body strength, we’d suggest doing either knee push-ups or wall ones if you’re new to resistance training. These exercises work your chest, arms, and wrists, but also strengthen and build the muscles that can help you break a fall.
Doing exercises like these for half an hour, twice a week, can have a significant impact. As we age, our muscle mass and bone density slowly decrease. Even gentle strength training stimulates muscle and bone growth, which can help prevent falls and fractures. It can also improve functional mobility, for example, the speed at which you can comfortably walk.
Starting at the gym can be daunting, but because of its equipment, facilities, and professional advice, it can be a good place for strength training. You might like to read our guide to joining a gym or our 6 tips to overcome gym anxiety to help you feel more confident about getting started.
Alternatively, you could attend an exercise class at your local gym or leisure centre. 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 an enjoyable part of your routine and something you look forward to.
Building strength 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 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 moderate activities. Even mowing the lawn at a leisurely pace counts.
Online exercise classes 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 need. 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? Below, we’ve rounded up some of our favourite free YouTube workouts.
- Turbulence Training offers a great selection of free, no-equipment bodyweight workouts. 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.
- Natalie Jill Fitness is a popular personal trainer who offers free workouts for weight loss, bodyweight exercises, exercise ball routines, and many useful health and nutrition tips.
- Sean Vigue Fitnes. On Sean’s channel, you’ll find strength, cardio, and core training – as well as his ‘fun’ one-minute burpee challenge.
- Yoga With Adriene. With over 13 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 like to try her Yoga For Weight Loss or Total Body Yoga playlists.
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.
Worried about accessing the NHS care you need?
83% of Rest Less members are worried about accessing the healthcare they need on the NHS#, making fast access to treatment more important than ever.
HMCA private medical cover offers affordable, flexible plans, with 90% of members saving money when they switch. Enjoy peace of mind. Join today and get £150 off your subscription.
#Data from over 1,000 Rest Less members surveyed in 2025
^Data from HMCA members who joined between 01/01/25 and 30/06/25
What about balance?
While general exercise and strength-building are great for improving balance, exercises that challenge your stability and build strength in muscles around joints can be particularly beneficial.
There are 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 to get started. Alternatively, you could try activities, such as…
- Gardening – This involves functional fitness, like lifting, bending, and stretching, which are great for improving balance. Head over to our gardening section for inspiration.
- Tai Chi – Research suggests 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. Tai Chi is also about becoming more aware of your body and surroundings. This heightened spatial awareness can reduce your risk of falling further. Check out our beginner’s guide to get started.
- Yoga – Another gentle activity that offers similar health benefits to Tai Chi, with balance just one of them. Check out our introduction to yoga to give it a try.
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 beneficial.
As stated by Age UK: “Rather than considering older people to be past the point of reaping these benefits [of physical activity], research concludes that there is no section of the population in which it is more worthwhile and necessary to promote physical activity.”
If you’ve never been particularly active, 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, 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.
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