Best Exercise for Over 60s to Improve Strength, Balance and Mobility

There is no single “best” exercise for everyone over 60. A useful programme usually combines different types of activity because walking, strength, balance and mobility each train different physical abilities.

1. Strength training

Strength exercises help maintain the muscles needed for everyday tasks such as standing from a chair, climbing stairs and carrying shopping. Useful exercises can include sit-to-stands, squats, calf raises, step-ups and resistance-band work.

2. Balance training

Balance exercises can challenge stance, stepping, turning and reaching. They should be matched to your ability and performed near stable support when needed.

3. Walking and cardiovascular activity

Walking is excellent for general activity and endurance. It complements strength training rather than replacing it.

4. Mobility and functional movement

Regularly practising movements you use in everyday life can help maintain confidence and independence. This may include stairs, sit-to-stand, reaching and controlled stepping.

How should you start?

Begin at a level you can control and progress gradually. The aim is not to exhaust yourself in the first week; it is to build a routine that becomes progressively more challenging as your capacity improves.

Prefer exercising in a group?

The weekly physiotherapist-led Strength & Balance Group in Joydens Wood provides structured lower-limb strength, balance and mobility exercise for adults with different starting abilities.