Exercising In Your Golden Years

You should at least include 150 minutes of moderate aerobic activity exercise such as cycling or walking every week.

A simple way as you age to stay fit that work for people over 65. – Why is exercising beneficial to your health? Studies have shown that exercise provides many health benefits and that older adults can gain a lot by staying physically active. Even moderate exercise can improve the health of people who are frail or have disease that accompany ageing.

What Happens If You Don’t Exercise:

It is proven elderly people who don’t exercise have a higher risk of heart disease, strokes, type 2 diabetes, some cancers, depression and dementia. It is also proven if you don’t exercise your strength and bones become weaker and
lose density when you age. Lack of exercise can lead to mental health issues and lead to loss of muscle tone and strength and your self-esteem can suffer as a result. Weight gain might lead to social isolation and bad eating habits.

Keeping Yourself Motivated!

Tip #1: Remember a good exercise experience. A positive exercise memory makes you more excited and not only more motivated to exercise the next time around.
Tip #2: Don’t aim to exercise, play a sport instead. Eg. Tennis, Lawn balls, Swimming.
Tip #3: Don’t work out next to the fittest person at the gym. Why?, because they could have been working out for years and you only just started getting into the fitness industry?. Go at your own pace.
Tip #4: Stop thinking of yourself as lazy. Participants who chose the sequence of their exercise did more sets and reps than those who were given a predetermined sequence.

5 Day Workout Examples

CardioExample Exercises:

15 Minute walk x2 & Light jog for 10mins

Strength Example Exercises:

Pelvic Tilts= 12 Repetitions, Wall Pushps= 12 Repetitions, Heel Raises= 12 Repetitions


Start with 10 Secs (alternate sides) Leg Swings, one legged squats, calf stretches, side dip stretches always work your way up and stop if there is any pain

Always double check with your doctor before beginning any program! Check out our Over 50’s Programs