Daily Walking
Steady walks built into the day; the easiest place to start.
Get-fit guides / Exercise for over 60s
Exercise for over 60s
By the Exercise Explorer team. Last updated 13 November 2026.
It is never too late to start. The World Health Organization recommends that older adults do regular aerobic activity, plus strength and balance work on three or more days a week. These are the options we rate well for people in their sixties, and how to begin.
Read this first. This is general information, not medical advice. If you have a long-term condition, take regular medicines, or have not been active for a long time, a quick chat with your GP before starting is sensible.
The short answer
- The WHO suggests 150 to 300 minutes of moderate activity a week for older adults, but some activity is better than none. Build up slowly.
- Include muscle-strengthening and balance work on three or more days a week. These help keep you independent and reduce falls.
- Walking, cycling, swimming and water exercise are low-impact ways to build fitness.
- A 2026 review of 25 studies found interval training improved fitness in people over 60, but it is hard and has not been shown to beat steady exercise.
The best exercises for people over 60
Strength for Older Adults
Light-to-moderate weights to preserve muscle and bone.
Resistance Band Training
Full-body workouts with elastic bands.
Tai Chi
Slow, flowing movements for balance and calm.
Strength and Balance Class
Community class for older adults, often NHS-linked.
Nordic Walking
Walking with poles to work arms, shoulders and core.
Aqua Aerobics
Group exercise to music in a pool.
Interval Walking (Japanese)
Alternate 3 minutes fast and 3 minutes easy walking.
Stationary Bike
Seated cycling at the gym or at home.
How each one helps
Evidence at a glance How much good research supports each option
StrongModerateLimited
- 1Daily WalkingStrong evidence
The simplest start. Aim for a little more most days.
30 min × 5/wkEffort ●○○○○Free - 2Strength for Older AdultsModerate evidence
Strength work on two to three days a week is a core part of the guidance for older adults.
40 min × 2/wkEffort ●●○○○Low cost - 3Resistance Band TrainingModerate evidence
Light, adjustable and easy at home.
30 min × 3/wkEffort ●●○○○Low cost - 4Tai ChiModerate evidence
Slow movement that builds leg strength and balance.
45 min × 3/wkEffort ●○○○○Low cost - 5Strength and Balance ClassModerate evidence
A class gives structure, company and a qualified instructor.
60 min × 2/wkEffort ●●○○○Low cost - 6Nordic WalkingModerate evidence
Walking with poles adds upper-body work and a sense of stability.
45 min × 3/wkEffort ●●○○○Low cost - 7
- 8Interval Walking (Japanese)Moderate evidence
Alternating faster and slower walking. A trial in adults of average age 63 found bigger gains in leg strength and fitness than steady walking.
30 min × 4/wkEffort ●●○○○Free - 9Stationary BikeLimited evidence
A smooth, supported way to raise your heart rate.
30 min × 3/wkEffort ●●○○○Low cost
What to avoid or go slowly with
- Jumping straight into hard exercise after a long break. Increase gradually over weeks.
- Holding your breath or straining on heavy lifts.
- Skipping a warm-up. A few minutes of easy movement first is worthwhile.
- Exercising when you feel unwell, dizzy, or have a new unexplained symptom.
- Ignoring the signs of overdoing it, such as pain that is sharp or worse the next day.
How to start exercising after 60: a gentle first week
This is an example to adapt, not a prescription. If a day feels too much, do less.
- Day1A 10-minute walk.
- Day210 minutes of light strength work, such as sit-to-stands and band rows.
- Day3A 15-minute walk.
- Day4Rest or gentle stretching.
- Day510 minutes of balance practice near a sturdy surface, plus light strength work.
- Day6A 15 to 20-minute walk, or a gentle swim.
- Day7Rest. If the week felt fine, add a few minutes next week.
- My notes: how did you feel after each day?
When to see a doctor
Stop exercising and get medical advice if any of these apply to you.
Get urgent help now
- Chest pain or tightness
- Severe breathlessness, or fainting
- Sudden weakness, confusion or difficulty speaking
Call 999 or go to A&E. Do not wait for a GP appointment.
Speak to a GP or call NHS 111 if you have
- Dizziness or lightheadedness when you exercise or stand up.
- Unusual breathlessness, palpitations or ankle swelling.
- A fall, or feeling unsteady more than usual.
- Joint pain that is getting worse or has lasted weeks.
What the research says
The WHO 2020 guidelines recommend that adults aged 65 and over do the same amount of aerobic activity as other adults (150 to 300 minutes of moderate activity a week), plus multicomponent activity that emphasises balance and strength on three or more days a week.
A 2022 pooled analysis of 16 cohort studies linked muscle-strengthening activity to 10% to 17% lower risk of death from any cause, heart disease, cancer and diabetes. These are observational studies, so they show association rather than proof.
A 2026 review of 25 studies in adults aged 60 and over found that high-intensity interval training improved fitness, but it did not show that it beats steady exercise and reporting of side effects was inconsistent.
A 2026 pooled analysis of 14 trials (857 older adults with long-term conditions) found modest improvements in balance after exercise, and the clinical importance was uncertain.
Full references are listed under Sources below. Evidence ratings are our own plain-English summary of the research we found, not a medical opinion.
Frequently asked questions
What is the best exercise for over 60s?
A mix is advised: regular walking or other aerobic activity, plus strength and balance work. The best option is one you enjoy and can keep up.
How much exercise do I need after 60?
The WHO suggests 150 to 300 minutes of moderate activity a week plus strength and balance work on three or more days, but any activity is better than none.
Is it too late to start exercising at 60?
No. Trials include people in their sixties and older who started from a low base. Start gently and build up.
Is weight training safe after 60?
Light to moderate strength work is widely recommended. Use good form, breathe steadily and ask your GP or a qualified instructor if you have heart, blood pressure or bone concerns.
Is walking enough?
Walking is a great base, but strength and balance work add things walking does not.
Should I try high-intensity workouts?
Interval training improved fitness in a 2026 review of over-60s, but it is demanding. Check with your GP, and build up from easier exercise first.
When should I see a doctor?
Get urgent help for chest pain, severe breathlessness or fainting. See a GP for dizziness, palpitations, falls or worsening joint pain.
Sources
- World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 2020. doi.org/10.1136/bjsports-2020-102955
- Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine, 2022. doi.org/10.1136/bjsports-2021-105061
- Effects of High-Intensity Interval Training in Older Adults: A Systematic Review of Randomized and Non-Randomized Intervention Studies. Journal of Clinical Medicine, 2026. doi.org/10.3390/jcm15176701
- Effects of exercise therapy on balance, functional performance, and fall-related outcomes in community-dwelling older adults with chronic conditions: a systematic review and meta-analysis. Frontiers in Immunology, 2026. doi.org/10.3389/fimmu.2026.1918701