How to Start Exercising after 55

While it may be an exaggeration to say that exercise is the cure-all for ills, doing some form of exercise is always a good idea. Studies have shown that regular exercise benefits your health in a number of ways, from improving your intellectual performance to increasing your life expectancy. 

There’s no need to push yourself too hard – even a simple walk can make a big difference. And the best news is that you’re never too old to start, even if exercise hasn’t been a part of your life up until now. Here are 5 facts and tips to help you start exercising after 55.

1. Physical exercise helps you live longer

Several studies have shown that people who exercise regularly have a lower risk of developing chronic diseases, such as heart disease, type 2 diabetes, stroke and some types of cancer. They have also shown that physical activity can improve self-esteem, mood, sleep quality and energy levels, as well as reduce the risk of stress, clinical depression, dementia and Alzheimer's disease. 

What’s more, exercising outdoors can help boost your immune system – which is crucial, as our immune response capacity declines as we age. Most importantly, regular exercise can help you live longer. As the NHS says: “Exercise is the miracle cure we’ve always had at our disposal, but for too long we’ve forgotten to take the recommended dose .”  

But it’s not too late, even for those who have neglected to get their daily dose. A study published in 2019 found that people who started running after the age of 50 were just as fast and athletic as those who had been running their entire lives. Whether they had been running since they were 18 or just started at 50, their body fat percentage, leg muscle and athletic performance were similar. 
“More and more people are starting to run in their 40s, 50s and 60s. Age is no barrier,” says trainer Jo Wilkinson. “You may never achieve the results you would have if you had started in your teens or 20s, but you can certainly improve and build your fitness.” And this applies to all forms of exercise: it’s never too late to start.

2. Moderate and frequent exercise

So what is exercise? Any activity that slightly increases your heart rate and breathing rate – a moderate-intensity activity – will have a beneficial effect. This could be walking, swimming or cycling – at a moderate intensity. At this level of exertion, you should be able to hold a conversation. 

Exercise that makes you breathe harder and faster is called vigorous-intensity activity, and evidence suggests that it provides even more health benefits than moderate-intensity activity. At this level of exertion, it will be harder to hold a conversation.  

Experts advise adults to try to do some physical activity every day and to do at least 150 minutes of physical activity per week. If you prefer to walk, the Ministry of Health recommends that you walk for about half an hour per day. 

If you want to make the transition from walking to running, try to do it gradually. “Any runner, regardless of age, needs to build up gradually, but this is especially important for more mature runners [ages 35 and older],” says Wilkinson. “If you’ve been particularly sedentary up until now, start with a walking program. As your fitness improves, add short bursts of running, lasting one to two minutes, during your walk, and gradually build up to the point where you’re running more than you’re walking.” 

Setting a training goal helps – for a beginner, 5km is a great starting goal. The Street Tag app is a fun app that helps you stay motivated and keep going. It turns your community into a virtual playground to help you be active every day as you compete with other members of your community for rewards. The best part is that you get points and get prizes! “Having a walking buddy to walk with can also help keep you motivated,” advises Jo, “especially on those cold, rainy days when you don’t feel like leaving the house.” 

Several studies have shown that people who exercise regularly have a lower risk of developing chronic diseases, such as heart disease, type 2 diabetes, stroke and some types of cancer.

3. Safety first

It’s wise to seek expert advice before starting any new training regime. “As a running coach, I always encourage anyone older to have a full health check before they start training,” says Jo, “and this applies to any exercise. You need to make sure there are no underlying conditions that would make running or any other form of physical exertion unsuitable.” 

If you’re running or cycling alone, it’s a good idea to have some personal information with you – name, contact information, and the phone number of someone you can contact in case of an emergency. A name tag or bracelet with this information is a good option, regardless of your age. 

4. Exercise has benefits that go beyond physical fitness

The benefits of exercise go far beyond fitness. Joyce Bell started running in her 60s, and her only regret is that she didn’t start sooner. “Running has brought me so many benefits,” she says. “I feel better than I did in my 40s, and knowing that I’m doing my best to stay fit as I get older gives me great satisfaction. Running has done wonders for my confidence and self-esteem,” she says. It’s also helped her feel younger. “If it weren’t for running, my social life would revolve around people of a similar age and outlook to me,” she says. “But running encompasses a much wider range of age groups and backgrounds – and that helps keep me young!” 

Ais North also started running in her 60s and quickly discovered a passion for ultramarathons. Her age has not been an obstacle and the benefits are clear. “I want to be strong as I get older,” she says. “I want to maintain my [intellectual] abilities, I want to stay healthy as I get older. I want to have the energy to play with my grandchildren and continue to run my business because I love my job too. Running helps me achieve all of that.” 

Studies confirm it: regular physical activity, whether it's running or any other form of exercise, can protect your brain and prevent the cognitive decline that begins after age 45. Exercising for 30 to 60 minutes, several times a week, helps you think, reason and learn, and has benefits for your memory.

5. Don't try too hard

As we age, our bodies naturally lose strength. Sarcopenia is a natural part of ageing that will cause us to lose up to 5% of our muscle mass per decade after the age of 30. 

Exercise can help you regain strength and even slow muscle loss, but it needs to be approached sensibly. “As we get older, injuries can become more severe through overuse,” says physiotherapist Maryke Louw. “In most cases, the most common injuries in this age group are caused by increasing training intensity too quickly, not varying the training plan enough, or neglecting strength training.”

Keep in mind that you need to rest between workouts, and try to include variation in your routine. For example, try alternating between strength-focused activities and cardiovascular training.

As we age, muscles also become stiffer and connective tissue loses its elasticity, so warming up before exercise, which helps lubricate joints, should be a key part of your workout routine. “If you approach exercise sensibly, listening to your body and not overdoing it, it can become an important part of your life after 55 – and beyond,” says Wilkinson.

There is no doubt that regular exercise helps protect your health. Because health is priceless, don't neglect it.