Staying Strong, Independent, and Active in Your 60s

October is Older Persons Month in South Africa, a time to celebrate independence, vitality, and the gift of ageing well. One of the most powerful ways to maintain health and independence in your 60s is to keep moving. Studies have consistently shown that regular physical activity reduces the risk of chronic diseases such as diabetes, heart disease, and osteoporosis, while also improving quality of life. For many people, this decade is about finding a rhythm of movement that feels both enjoyable and sustainable.

Everyday Movement Counts

You do not need to run marathons or spend hours in a gym to experience the benefits of physical activity. Research highlights that everyday activities such as gardening, dancing, and brisk walking bring measurable improvements in cardiovascular health, endurance, and mood. Even simple choices, like taking the stairs instead of the lift or playing with grandchildren, help build stamina and keep the body resilient.

Building and Maintaining Strength

From carrying shopping bags to standing up from a chair, strength underpins daily independence. Unfortunately, muscle mass naturally declines with age, making regular strengthening activities vital. Studies show that resistance training, whether through light weights, resistance bands, or functional movements such as sit-to-stand exercises, reduces frailty and helps maintain strong bones. Strong muscles also support balance, lowering the risk of falls, which remain a leading cause of injury in older adults.

Balance and Confidence

Balance is something most people only think about when it is lost, yet it plays a central role in safe and confident movement. Research confirms that simple balance exercises, such as heel-to-toe walking, single-leg stands, or gentle Tai Chi, can significantly reduce the likelihood of falls. These exercises not only train the body to stay steady but also build confidence, making it easier to keep participating in social and physical activities.

Flexibility and Mobility for Daily Life

Flexibility and mobility exercises are often overlooked, but they are key to staying comfortable and functional. Regular stretching, yoga, or Pilates help reduce stiffness, improve posture, and maintain joint range of motion. Evidence shows that older adults who include mobility practices in their routine experience fewer limitations in daily activities and enjoy a higher quality of life. These small investments in flexibility translate into greater ease when reaching, bending, or getting out of bed.

Staying Active Should be Fun

Movement is far more sustainable when it feels enjoyable. Dancing, swimming, or even walking while chatting with friends blends social connection with physical activity, both of which are protective for health. A growing body of research shows that group activities, especially those involving music or shared enjoyment, boost adherence to exercise programmes and support mental well-being. Finding joy in movement helps make activity a natural part of daily life, rather than a chore.

Movement is Medicine

The science is clear: keeping active in your 60s is one of the most effective ways to preserve independence, vitality, and confidence. Whether it is a walk along the beach, a morning stretch, or dancing in your living room, each movement builds resilience. This Older Persons Month, let us celebrate the power of movement to keep living well, ensuring that the years ahead are active, fulfilling, and full of possibility.

References

World Health Organization. (2020). Physical activity. Retrieved from https://www.who.int/news-room/fact-sheets/detail/physical-activity

Paterson, D. H., & Warburton, D. E. R. (2010). Physical activity and functional limitations in older adults: A systematic review related to Canada's Physical Activity Guidelines. International Journal of Behavioral Nutrition and Physical Activity, 7(1), 38. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897723/

Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209–216. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445252/

Sherrington, C., et al. (2019). Exercise for preventing falls in older people living in the community. British Journal of Sports Medicine, 54(22), 1346–1347. https://bjsm.bmj.com/content/54/22/1346

Tak, E., Kuiper, R., Chorus, A., & Hopman-Rock, M. (2013). Prevention of onset and progression of basic ADL disability by physical activity in community dwelling older adults: A meta-analysis. BMC Geriatrics, 13, 117. https://bmcgeriatr.biomedcentral.com/articles/10.1186/1471-2318-13-117

Fong Yan, A., et al. (2018). Dance for health: Exploring the evidence base. British Journal of Sports Medicine, 52(11), 731–736. https://bjsm.bmj.com/content/52/11/731