Welcome to our Doctor’s Q&A corner!
Today Dr Virdi answers questions on fitness for older adults in their 60s, 70s and above. Don’t forget to send in any questions you might have for Dr Virdi. All personal details remain confidential. We will only publish your question.
Question:
“Is it safe for me to start exercising at my age?”
“Am I too old to build strength or improve my fitness?”
”What type of exercise is best for someone my age?”
Answer:
“Is it safe for me to start exercising at my age?”
Absolutely. Whatever your age or current level of fitness, it is almost never too late to benefit from becoming more active. In fact, regular exercise is one of the most effective ways to improve both your quality of life and your long-term health.
Strength training and regular movement help maintain muscle mass, improve balance and coordination, increase joint stability, and preserve mobility. These benefits reduce the risk of falls, improve independence, and are associated with a longer, healthier life. Even if you have existing medical conditions or limited mobility, an exercise programme can usually be adapted safely to suit your needs. If you have significant heart disease or other complex health conditions, it's sensible to speak with your GP before starting a new exercise programme.
“Am I too old to build strength or improve my fitness?”
Not at all. While building muscle becomes more challenging as we age, our bodies continue to respond to strength training well into our 70s, 80s and beyond.
From around the age of 35–40, adults naturally begin to lose muscle mass, a process known as sarcopenia. At the same time, body fat often increases, particularly around the abdomen. The good news is that resistance exercise can slow, prevent and even partially reverse these age-related changes.
Maintaining strong muscles supports healthy bones and joints, improves balance, and significantly reduces the risk of falls. This is particularly important because falls become increasingly common with age and are a leading cause of injury in older adults.
Bone strength is also important. Conditions such as osteoporosis make bones more fragile and increase the likelihood of fractures. Hip fractures, in particular, can have serious consequences. Studies show that approximately 20–30% of older adults die within one year of sustaining a hip fracture, largely due to complications such as immobility, infection and loss of independence. Preventing falls through strength and balance training is therefore one of the best investments you can make in your future health.
”What type of exercise is best for someone my age?”
The most effective approach is a combination of progressive strength training, balance exercises and cardiovascular activity.
Strength training should focus on the major muscle groups, including the thighs (quadriceps and hamstrings), gluteal muscles, core muscles, chest, shoulders, arms and the muscles of the upper and lower back. These muscles are essential for everyday activities such as standing up from a chair, climbing stairs, carrying shopping and maintaining good posture.
If you're new to exercise, knowing where to begin can feel overwhelming. Joining a gym or working with a qualified personal trainer or physiotherapist can help you learn correct technique, reducing the risk of injury and helping you build confidence.
The key is to start with manageable weights and gradually increase the resistance as your strength improves—a principle known as progressive overload, which is essential for continued muscle development.