The Importance of Regular Movement in Older Adults

The population of the UK is ageing. The pace of this ageing could be described alarming, with the NHS estimating that nearly one of every five individuals are over the age of 65, with the number of individuals over the age of 85 expected to double by 2045. While we may see longer life as something to celebrate, this can bring challenges associated with muscle strength and joint health, putting pressure on health services.

One of the most powerful tools we have to support healthy ageing is also the simplest: regular, good quality movement.

As we age, our overall muscle mass declines. Research has suggested that after 50, adults can lose between 1% and 2% of muscle per year without regular activity. Alongside this, joint cartilage thins; associated with osteoarthritis, this thinning can cause joint pain and stiffness, reducing movement further.

Regular movement can slow these changes.

Maintaining muscles mass, through strength training or simple resistance exercises, can take pressure away from joints, making everyday movements and activities easier. Low impact movements can also stimulate synovial fluid in our joints to ease stiffness and improve range of motion in joints. Other benefits can include:

• Better Balance and Reduced Fall Risk

• Improved Bone Density

• Enhanced Cardiovascular Health

• Improved Mental Wellbeing

Below are some simple exercises to help you reach the goal of regular movement:

• Daily walks, even 5–10 minutes at a time

• Chair-based strength exercises

• Light resistance bands

• Swimming or water aerobics

• Balance and flexibility routines

• Physiotherapist-prescribed exercises for joint pain or mobility issues

Movement is key to ageing well. For older adults, maintaining joint and muscle health can allow you to live independently. By keeping active — in any form — we can protect our bodies in later life.

Consistency matters far more than intensity.