Weightbearing exercises for seniors - The benefits

January 16, 2024

Weight-Bearing Exercise: A Key Component of Healthy Ageing

Staying active is important at any age but it’s even more important as we get older. It can help to support independence, mobility and health. Cardiovascular exercise (like walking) and flexibility are more commonly used by older adults. But weight-bearing exercises are important to help maintain muscle strength, bone health and to keep us independent for longer.

What Are Weight-Bearing Exercises?

You use your body to support your own weight during weight-bearing exercise. You should perform weight-bearing exercises regularly as part of your weekly routine to help to reduce age related bone loss.

Swimming and cycling are good for your cardiovascular fitness and heart health, but they are not considered weight-bearing exercises because you don’t put as much load through your bones. It is important to have weight-bearing and strengthening exercises in your weekly routine.

Weight-bearing exercises can include:

• Walking
• Climbing stairs
• Dancing
• Lunges and squats
• Gardening or household chores

The Benefits of Weight-Bearing Exercise

Supports Strength and Mobility

Weight bearing exercises help to strengthen the main muscles around the joint and help to support it. This can help to make day to day tasks like climbing the stairs, carrying shopping bags or standing up from a chair easier and safer. As we get older its important for us to maintain strength and mobility to help us stay independent.

Improves Balance and Reduces Falls Risk

Weight-bearing exercises help to improve balance, coordination and posture. They help to train the body’s awareness of movement and its position (proprioception) which can help to reduce the risk of trips and falls. Tandem walking and single leg standing exercises can be helpful for older adult’s balance.

Supports Cardiovascular Health

Exercises like walking, dancing or climbing stairs can support heart health, circulation and fitness. Regular exercise can reduce the risk of conditions like heart disease, type 2 diabetes and high blood pressure.

Improves Bone Health

One of the biggest benefits of weight-bearing exercise is it helps to keep bones strong. As we get older, we are at higher risk of osteopenia and osteoporosis because bone loss can happen faster than bone rebuilding. Regular weight-bearing and resistance exercise can help to slow down this process and reduce the risk of fractures. It’s important to include exercises for the upper and lower body because the hips, spine and wrists are the joints most affected by osteoporosis.

Weight-Bearing Exercise and Osteoporosis

More than half of adults aged over 50 are at risk of osteoporosis or low bone density. Regular exercise can help to maintain bone health alongside a balanced diet, vitamin D and calcium.

It is important to choose exercise that matches your ability if you have osteoporosis, joint pain, balance issues or other health conditions. This should be progressed gradually and adapted to your individual strength, mobility and balance.

How Much Exercise Should Older Adults Aim For?

Adults aged 65 and over should aim to do some type of physical activity every day.

Current guidelines recommend:

• At least 150 minutes of moderate activity each week
• Strengthening exercises at least 2 days per week
• Balance exercises at least 3 times per week if at risk of falls

Build Strength Safely with Our Physiotherapist-Led Strength and Conditioning Sessions

For older adults who want to improve strength, balance, confidence and fitness our physiotherapist-led strength and conditioning sessions provide a safe and supportive space to exercise. These sessions offer 1:1 support designed and delivered by one of our physiotherapists and are based around your current ability and goals.

Our sessions focus on:

• Improving muscle strength
• Supporting bone and joint health
• Improving balance and reducing risk of falls
• Increasing mobility and endurance
• Building confidence with movement and exercise

Need Support Getting Started?

Starting exercise can feel daunting especially if you have pain, low confidence or health conditions. Working with a physiotherapist can help you get started safely and to build a plan that works for you.

We recommend a 50-minute initial physiotherapy appointment to fully understand your needs and tailor your treatment. During a physiotherapy assessment our team can assess your movement, strength, balance and set goals to create a personalised exercise programme. We offer appointments in clinic and at home to support your health, confidence, and independence.

If you would like to learn more or speak to a member of our team email info@physiotherapymatters.co.uk or call 0191 285 8701.