Exercise Guidelines for Over 65s.

Staying active as we age is one of the most powerful ways to maintain independence, health, and quality of life. Exercise supports heart health, bone strength, balance, and mental wellbeing. But knowing how much – and what kind – of exercise to do can feel confusing. To help, here are some evidence-based guidelines tailored for adults over 65 – and how we can support you at Perkins Physiotherapy & Pilates in Adamstown, Newcastle.

Click to see our services

How Much Exercise Should You Aim For?

The Australian and World Health Organisation exercise guidelines for over 65s recommend:

• 150 minutes of moderate intensity activity per week (such as brisk walking, cycling, or water aerobics).

  • This could be 30 minutes on most days of the week.

• Or 75 minutes of vigorous activity per week, if you are already active and healthy.

• Activity can be broken into smaller sessions, like 10–15 minutes at a time, and still count.

• If 30 minutes to too much for you to start, aim for 10 minutes a day and build up from there.

Key Types of Exercise for Over 65s:

1. Aerobic Exercise

   • Keeps the heart and lungs healthy.

   • Examples: walking, swimming, dancing, cycling, or even gardening.

   • At Perkins Physiotherapy & Pilates, we encourage safe, enjoyable ways to get your heart rate up – whether that’s daily walking or structured classes.

     
     

2. Strength Training

   • At least 2 days per week.

   • Focus on major muscle groups: legs, arms, back, and core.

   • Our physio-led Clinical Pilates sessions are a safe, tailored way to build strength, whether using Pilates equipment, resistance bands, or bodyweight exercises.

     
     

3. Balance and Flexibility

   • Aim for 2–3 sessions per week.

   • Activities like yoga, tai chi, or Pilates help reduce fall risk, improve posture, and keep joints moving comfortably.

   • We specialise in balance training and falls prevention, supporting you to feel more confident in your day-to-day life.

     
     

4. 

   Everyday Movement

   • Don’t underestimate daily activities like housework, shopping, or playing with grandchildren.

   • We often help clients find ways to add more movement into their usual routines, making exercise more sustainable.

Safety Tips

• Always start slowly and build up gradually, especially if you’re new to exercise.

• Choose activities you enjoy so you’ll be more likely to stick with them.

• Find a friend to exercise with to help keep it interesting and more motivating.

• Wear supportive shoes and stay hydrated.

• If you have health conditions, injuries, or are unsure where to start, our physiotherapists can guide you with a personalised plan.

Why It Matters

Regular physical activity has been shown to:

• Reduce the risk of chronic conditions such as heart disease, diabetes, and osteoporosis.

• Improve strength and mobility, making everyday tasks easier.

• Enhance mood, memory, and sleep quality.

• Increase confidence and independence.

Ready to Get Started?

At Perkins Physiotherapy & Pilates, we work with many older adults to stay strong, mobile, and independent. Whether you’d like to try 1:1 physiotherapy sessions or join our small, physio-led Clinical Pilates groups, we’ll support you every step of the way.

👉 Book your Initial Assessment here and take the first step towards moving with more confidence

If you are part of a group interested in finding out more information about exercise for over 65s we are able to come and talk to your group in more detail. Please contact Anna on 0412 634 966 or click here to send an enquiry.