Effective forms of exercise as we age
Exercise and physical activity will look different for everyone and depends on many different factors, such as our enjoyment, time, money we have to spend, and physical ability. It is important to find an exercise that we enjoy. Some activities will cost money, but your local council might offer lower cost options.
Below we share some low and no cost activities that are suitable for women over the age of 50.
Tai Chi and Qigong
Tai Chi and Qigong are gentle forms of exercise that help with balance and mobility.
If you are interested in trying Tai Chi or Qigong socially, you might consider visiting Celestial Tai Chi College. They occasionally run free park sessions.
Yoga
Yoga is an effective form of exercise for many women as we age. It can lead to improvements in overall health and is associated with the effective management of osteoarthritis, pain and other disabilities.
Balance exercises
Keeping our balance becomes more important as we get older to prevent falling. Including exercises like marching on the spot or walking heel-to-toe exercises can help.
Active and Healthy NSW has guides and videos with more balance exercises to try.
Strength training
Strength training improves the strength and endurance of our muscles. Doing them regularly has many benefits for our health and wellbeing.
Studies have shown that strength training can increase our flexibility and balance, improve mobility and increase our bone density. It can also reduce our risk of osteoporosis, arthritic pain and other chronic conditions.
Making social connections part of physical activity
It’s fun to exercise with friends! There is likely to be a group or a club where we can meet others and move together to increase our wellbeing and social interactions.
You might consider trying a dance class, like the free Bollywood Dance at Studio J Dance. It is suitable for all individuals, including if you have a physical disability.
The Australian Multicultural Community Services (AMCS) and Sport Australia have a program called Moving for Life, that has lots of group activities.
You can find more of these groups in the section on friendships and community. You can also visit your local council for groups and social activities near you.
Watch Lyn’s story on keeping physically active in older age.
More exercise tips and resources
For more information about exercises to try, check out these resources:
- Living Stronger exercise series by Council of the Aged Victoria (COTA)
- Resources and tips from Get Active Victoria
- Get guidance on living a more active life from Exercise Right, with resources and “how to” suggestions for all ages, abilities and health conditions