How to start doing physical activity after the age of 55?

While it would be an exaggeration to say that exercise is the cure for all ills, practicing some type of sport is always a good idea. Studies have shown that regular exercise benefits your health in countless ways, from improving intellectual performance to increasing life expectancy.

There is no need to strain your body: even a simple walk can make a big difference. And the best news is that you’re never too old to start, even if exercise hasn’t been a part of your life until now. We present 5 facts and tips to help you exercise after 55.

1. Exercise helps you live longer

Several studies have shown that people who exercise regularly have a lower risk of developing chronic diseases, such as heart disease, type 2 diabetes, stroke and some types of cancer. They have also shown that physical activity can improve self-esteem, mood, sleep quality and energy levels, as well as reduce the risk of stress, clinical depression, dementia and Alzheimer’s disease.

Additionally, exercising outdoors can help improve your immune system – and this is crucial, as our immune response capacity declines as we age. And most importantly: regular exercise can help you live longer. As the British Health System states: «Exercise is the miracle cure we have always had at our disposal, yet, for a long time, we have forgotten to take the recommended dose».

But it is not too late, even for those who have until now neglected this «daily dose». A study published in 2019 concluded that people who started running after age 50 can be as fast and athletic as those who have run their whole lives. Whether you’ve been running since you were 18 or just started at 50, your body fat percentage, leg muscle, and athletic performance are at similar levels.

«More and more people start running in their 40s, 50s and 60s. Age is not a barrier,” says coach Jo Wilkinson. «Maybe you will never achieve the results you would have achieved if you had started as a teenager or twenty-year-old, but you can certainly improve and consolidate your condition.» And this applies to all forms of exercise: it’s never too late to start.

2. Moderate and frequent exercise

So, what is exercise? Any activity that slightly increases your heart rate and breathing rate – a moderate intensity activity – will have a beneficial effect. This could be walking, swimming or cycling, at a moderate intensity. At this level of effort you will be able to maintain a conversation.

Exercise that makes you breathe even harder and faster is called vigorous-intensity activity, and evidence suggests it provides even more health benefits than moderate activity. At this level of commitment, it will be more difficult to maintain a conversation.

Experts recommend that adults try to get some physical activity every day and at least 150 minutes of physical activity per week. If you prefer walking, the Ministry of Health recommends walking for about half an hour a day.

If you want to transition from walking to running, try to do it gradually. «Every runner, of any age, needs to evolve little by little, but this is particularly important for more mature runners [a partir dos 35 anos]» says Wilkinson. «If you have had a particularly sedentary lifestyle up to now, start with a walking program. As your condition improves, introduce short bouts of running, one to two minutes, during your walking, and increase them to the point where you run more than you walk.

Setting a training goal helps: for a beginner, 5km is a great starting goal. The 0 to 5km app provides you with support and guidance to achieve this without exceeding your limits. “Having a friend to run with also helps you stay motivated,” advises Jo, “especially on cold, rainy days when you don’t feel like leaving the house.”