As a Physio, one of the things I find myself talking about more and more is how important it is to keep moving as we get older.
Getting older is inevitable. Losing your strength, balance and independence doesn't have to be.
After 60, looking after your physical health becomes increasingly important because small changes can start to add up. You might notice that getting up from a chair takes a little more effort, you're not quite as steady on your feet, or activities that used to feel easy leave you more tired than they did a few years ago.
These changes are common, but they're also things we can do something about.
Strength is one of the most important things you can maintain
Muscle mass and strength naturally decline with age if we don't give our bodies a reason to maintain them.
The good news is that your muscles still respond to resistance training well beyond 60.
You don't need to lift huge weights or spend hours in a gym. Regular, progressive strength training can help you maintain the strength you need for everyday life.
That means being able to carry shopping, get out of a chair, climb stairs, lift things around the house and keep doing the activities you enjoy.
Balance needs to be trained too
Balance is another area that's easy to take for granted until it starts to change.
Good balance isn't just about standing on one leg. It involves your muscles, joints, vision and nervous system all working together to keep you stable while you move.
The more we challenge those systems, the more we give our body a reason to maintain them.
This is particularly important because falls can have a significant impact on confidence and independence.
Your bones need exercise too
Strength training isn't just about muscles.
Progressive loading also provides a stimulus for your bones. As we age, maintaining bone health becomes increasingly important, particularly as bone density can decline over time.
Weight-bearing activity and appropriately progressed resistance training are therefore important parts of staying physically capable as we get older.
Cardiovascular fitness still matters
It's easy to think of fitness as something that belongs to younger people, but cardiovascular health remains important throughout life.
Walking, cycling, swimming and other forms of aerobic activity help maintain your ability to do everyday activities without becoming unnecessarily breathless or fatigued.
You don't need to be training for a marathon.
Regular moderate activity is valuable.
Mobility helps you keep using your strength
Strength without movement isn't particularly useful.
We need enough mobility to squat, reach, rotate, bend and walk comfortably.
That's why I don't see strength, balance, cardiovascular fitness and mobility as separate things. They all contribute to the same goal: keeping you physically capable.
The biggest thing is consistency
You don't need to completely change your life overnight.
In fact, that's usually not the best approach.
A few regular strength sessions each week, some walking, a little balance work and staying generally active can make a meaningful difference over time.
The important thing is giving your body regular reasons to stay strong, mobile and capable.
Because ultimately, this isn't really about exercise.
It's about keeping your options open.
Being able to say yes to a walk.
Yes to a holiday.
Yes to playing with the grandchildren.
Yes to getting into the garden.
Yes to the stairs.
Yes to doing the things you enjoy without your body being the thing that stops you.
That's what staying active after 60 is really about.
