Wellbeing
Easy does it: the smart way back to exercise
CAITLYN HUTH looks at the best way for seniors to start moving again after a long break.
Whether it’s been months or years, the path back to exercise is simpler than you think.
Sometimes life gets in the way. Illness, injury, a difficult season or simply losing the habit — there are countless reasons people step back from regular exercise. And the longer the break, the more daunting the return can feel.
But here’s what matters most: where you’re starting from is less important than the fact that you’re starting.
Even a few weeks of inactivity leads to measurable changes: reduced muscle strength, lower cardiovascular fitness and decreased flexibility.
After months or years, these changes are more significant.
But the body has a remarkable capacity to respond to exercise, regardless of age or how long the break has been.
The science is clear: people in their 60s, 70s and 80s who begin or return to exercise see substantial improvements in strength, fitness and function. The enthusiasm of returning is wonderful, but doing too much too soon is the most reliable way to end up injured or discouraged.
Your motivation is ahead of where your body currently is.
The goal in the first few weeks is not fitness: it is re-establishing the habit, letting your joints and muscles adapt and building a base to work from.
Start with frequency over intensity. Three short sessions per week of gentle movement — even 15 to 20 minutes — is more valuable than one hard session.
Walking is an excellent starting point. Bodyweight movements, stretching and balance exercises are also ideal in the early stages.
Progress gradually. A useful rule of thumb is to increase volume or intensity by no more than 10 per cent per week. This gives your body time to adapt without breaking down.
If you have existing health conditions — perhaps heart disease, diabetes, osteoporosis or joint problems — it is worth speaking with a professional before you begin.
They can assess where you are, identify any considerations and design a program that is safe and effective for you.
The hardest part is always the beginning. Once movement becomes a regular part of your week again, the benefits compound: more energy, better sleep, stronger muscles and improved mood. Start small, start smart and trust the process.
Caitlyn Huth is an exercise physiologist at Full Circle Wellness. Call 5456 1599 or visit fullcirclewellness.com.au
