Hey there!

My name is Rhiannon Walton, I am an Accredited Exercise Physiologist and owner of Conveniently Active Exercise Physiology based on the NSW Central Coast.

When I perform an initial assessment for a client, the first thing I ask them is, “What is it that you personally want to work on?” And so many of my older clients voice that they are there to see me because their doctor has insisted, and they ask me, “Can exercise actually do anything for me at my age?” And my answer is always, YES!!

Whilst the exercise that we do may change in type, intensity, duration and location, it is super important to keep moving as we age. Some of many benefits include:

1) Osteoporosis/ Osteopenia management/prevention:

Osteoporosis is a condition in which the bones become brittle and weak, placing an individual at higher risk of fractures. As we get older, it is important to engage in exercise to help build or at least maintain bone density. There are two main forms of exercise that help with our bone density:

  • Weight-bearing exercises: walking, stair climbing, dancing, skipping, jogging
  • Resistance exercise: exercises that strengthen our muscles. This can include exercises just using body weight, band exercises or use of weights.

2) Osteoarthritis management: 

Arthritis is when the protective cartilage at the end of the bones wears away, causing bone-on-one rubbing, which can lead to inflammation and significant joint pain. I see a lot of clients who suffer with osteoarthritis, to the point that daily walking is a challenge. BUT, exercise is still crucial for osteoarthritis management. With an arthritic joint, it is very important to build up the muscles around the joint to improve joint stability and function. Here are some tips:

  • Perform exercise within pain-free range of motion
  • If the arthritis is in the lower limb such as in the knee and hip, start off with some non-weight bearing exercises and build up to more weight-bearing exercises as tolerated
  • Hydrotherapy is also an awesome form of exercise to get the joints moving with the assistance of buoyancy. It is especially beneficial for lower limb and back osteoarthritis.

3) Improved mobility and independence:

Whilst we might not be as strong as we were in our 30’s, we can still improve and at least maintain our strength. We want to make sure that we can perform all of our activities of daily living independently for as long as possible. With reduced muscle strength comes reduced ability to perform previously simple tasks such as, standing up and down from a chair, doing the shopping, opening a food jar, hanging the washing. So keep those muscles moving to help maintain and improve your mobility!!

4) Reduced risk of falls:

As we get older, our muscle strength and balance reduces, and we need to keep working on these areas to reduce our risk of falls.  Falls lead to reduced walking confidence,

fractures and significantly reduced independence in many cases. The following types of exercise is very important to reduce the risk of having a fall:

  • Lower limb strengthening
  • Balance practice (make sure you are in a safe environment and have seen an exercise physiologist prior to practicing this one if your balance is an issue)
  • Coordination exercises
  • Endurance

5) Mental health benefits:

Exercise helps to improve our mood and sense of accomplishment. My best piece of advice is to choose a form of exercise that you enjoy, whether that be hydrotherapy, a group class, walking or a home exercise program.

6) Reduce onset or better management of Chronic Health conditions:

Exercise is a brilliant way to help manage and prevent chronic health conditions such as type 2 diabetes, heart disease, cardiovascular disease, stroke…by keeping moving you keep your insides healthier, and reduce likelihood of hospitalisations and improve your chances of living independently at home for as long as possible.

There are many guidelines regarding what types of exercise we should be doing, how much exercise we should be doing and at what intensity. My advice is to start with something small, start with something you enjoy…and build on it. If pain or mobility restrictions are an issue, you can contact an Exercise Physiologist in your area who will be able to help you create an Exercise program that suits your particular needs. But in answer to the question, “Am I too old to exercise?” The answer is: NO! You are never too old to exercise. Here is an example of a home exercise program that I have given to one of my clients recently, just to how simple exercise can be:

Simple At Home Exercise Program

Simple at Home Exercise Program.