Movement for older adults

Staying active looks different as we age, but its value only grows. Movement in later life is about maintaining independence and dignity as much as fitness.

What it is

As we age, muscle strength, balance, flexibility and bone density naturally decline if not actively maintained. Regular, appropriate movement helps counter this, supporting the ability to do everyday tasks safely and confidently - walking, climbing stairs, gardening, or simply getting up from a chair. Movement also supports cognitive health, mood and social connection, all of which matter enormously for quality of life in older age.

Signs to notice

• Increasing difficulty with everyday tasks like standing up, bending or reaching
• Reduced balance, unsteadiness, or a fall or near-fall
• Withdrawing from activities that were previously manageable
• Loneliness or low mood linked to reduced mobility or social contact
• Stiffness or pain that limits movement more than it used to

What helps

• Aim for a mix of activities: gentle cardiovascular movement (walking, swimming), strength work, and balance exercises.
• Start slowly and build up gradually, especially after a long period of inactivity or illness.
• Choose activities that are enjoyable and social, like a walking group, water aerobics or dancing, to support both body and mood.
• Practise balance exercises, such as standing on one leg near a support, to help reduce fall risk.
• Keep movement consistent - short, regular sessions are more valuable than occasional intense ones.
• Adapt activities as needed rather than stopping altogether when something becomes harder.

When to reach out for help

See a doctor before starting a new exercise programme if you have a chronic condition, have had a recent fall, or have not been active for some time. Speak to a professional if balance issues, pain or fear of falling are limiting your daily life, or if reduced mobility is affecting your mood or independence.

Getting help in South Africa

A biokineticist or physiotherapist can design a safe, tailored movement plan for older adults, often accessible through medical aid wellness programmes. Cleared Mind's EAP counsellors can support family members and older members alike with the emotional side of ageing, mobility changes and loss of independence. For general mental health support, contact the SADAG Mental Health Line on 011 234 4837.