It's never too late to get stronger. Strength and balance training is one of the most useful things you can do to stay independent, keep doing the things you enjoy, and lower your risk of a fall. And you don't need a gym to do it.
Why it matters more as we get older
From middle age, most of us slowly lose muscle and strength unless we do something to keep it. Over the years, that can make everyday tasks harder: getting up from a low chair, climbing stairs, carrying the shopping, or getting down to the garden and back up again.
Balance tends to decline too, and falls are a serious issue for older Australians. According to the Australian Institute of Health and Welfare, people aged 65 and over are hospitalised for falls around 12 times as often as adults aged 25 to 44.
The encouraging part is that strength and balance respond to training at any age. Regular, sensible exercise helps you keep, and often regain, what you'd otherwise lose.
What the Australian guidelines recommend
Australia's guidelines for people 65 and over recommend:
- at least 30 minutes of moderate activity on most, preferably all, days
- a mix of activities that build fitness, strength, balance and flexibility
- if you're starting from a low base, 10 minutes once or twice a day, building up gradually (for example, to 15 minutes twice a day after two weeks)
The guidelines give practical examples. Strength can come from resistance training, lifting and carrying, climbing stairs or moderate yard work. Balance can come from simple exercises like side leg raises, half squats and heel raises. Even activities like tai chi, dancing and bowls count towards flexibility and balance.
In the ABS's 2022 figures, about one in three Australians aged 65 and over (33.4%) met the guidelines, so if you're not there yet, you're far from alone.
Five simple exercises to get started
Do these two or three times a week, next to a kitchen bench or sturdy chair you can hold if needed. Move slowly and with control.
- Sit-to-stand. Sit near the front of a sturdy chair, feet flat, and stand up, using your hands only if you need to. Sit back down slowly. Start with 5 to 10.
- Wall push-up. Stand an arm's length from a wall, hands on the wall at shoulder height, and bend your elbows to bring your chest towards it. Push back. Start with 8 to 10.
- Heel raises. Holding the bench, rise up onto your toes, then lower slowly. Start with 10.
- Side steps. Holding the bench, step sideways along it and back again. Start with 10 steps each way.
- Tandem stance. Holding the bench, stand with one foot directly in front of the other, heel to toe, for 10 to 30 seconds. Swap feet. As your balance improves, try lightly touching the bench with one fingertip instead of holding on.
How hard should it feel?
You should feel your muscles working, and the last few repetitions should take some effort. But you should never feel sharp pain, dizziness or breathlessness that stops you talking. Finish each set feeling like you could do a couple more.
As it gets easier, progress slowly: a few more repetitions, a slightly lower chair for sit-to-stands, or less hand support for balance exercises.
Before you start
If any of these apply, talk to your GP before starting a new exercise program:
- a heart condition, chest pain or high blood pressure that isn't well controlled
- dizziness, fainting or a fall in the past year
- a joint replacement, recent surgery or a bone condition such as osteoporosis
- any condition you're being treated for that might be affected by exercise
That isn't a reason not to exercise. Your GP may refer you to an accredited exercise physiologist or physiotherapist, and if you have a chronic condition you may be eligible for Medicare-supported sessions through a GP Chronic Condition Management Plan. Ask your GP.
Making it stick
- Pair it with something you already do, like heel raises while the kettle boils, which the guidelines themselves suggest.
- Schedule it. Put your sessions in your calendar like any other appointment.
- Track it. Write down how many sit-to-stands you can do now, and test again in a few months.
- Make it social. Walking groups and community exercise classes are a great way to stay active and connected.
The bottom line
- Aim for 30 minutes of moderate activity on most days, including strength and balance work.
- Start small, even 10 minutes, and build up gradually.
- Always have something solid to hold during balance exercises.
- Check with your GP first if you have a health condition or have had a recent fall.
Train90's Active Ageing program is a 13-week plan built for people 65 and over, focused on strength, balance and confidence for everyday life. Learn more about our plans.