Is It Too Late to Start Exercising at 60?

Wondering whether it is too late to start exercising at 60? Here is what large cohort studies, trials and official guidelines say about benefits, safe ways to begin and when to check with a clinician first.

In this article

1. Is it too late to start exercising at 60?
2. How much exercise do the guidelines suggest after 60?
3. Does a small amount of activity still help you live longer?
4. Can you still build strength in your 60s and beyond?
5. Can exercise lower your risk of falling?
6. How should you start exercising after 60?
7. Who should speak to a clinician first, and what are the warning signs?
8. Frequently asked questions
9. Final thoughts
10. Sources and further reading

Is it too late to start exercising at 60?

No, research suggests it is not too late to start exercising at 60. Studies of older adults link even modest activity with lower mortality, and controlled trials show that people in their 60s, 70s and beyond can still gain strength, mobility and better balance.

Much of the longevity research is observational. Healthier people may find it easier to be active, so these studies show association, not proof that exercise caused the difference.

How much exercise do the guidelines suggest after 60?

The WHO 2020 guidelines suggest that older adults do at least 150 to 300 minutes of moderate-intensity aerobic activity a week, plus muscle-strengthening on 2 or more days. They also recommend varied activity that emphasises balance and strength on 3 or more days. The same guidelines say to be realistic about where you are starting.

The WHO guidelines state that older adults should be "as physically active as their functional ability allows." They advise starting with small amounts and increasing how often, how hard and how long you go gradually over time.

The NHS guidance for adults aged 65 and over is similar. It advises being active every day, even if only lightly, doing at least 150 minutes of moderate-intensity activity a week, and doing activities that improve strength, balance and flexibility on at least 2 days a week. A simple check for moderate intensity is that you can still talk but not sing.

Does a small amount of activity still help you live longer?

Observational studies suggest that small amounts of activity are linked with lower mortality, including after 60. In a 2015 meta-analysis of adults over 60, even a low weekly dose of moderate-to-vigorous activity was associated with a 22% lower risk of death than inactivity. Association, not proof, applies here.

If steps are your starting point, whether 10,000 steps a day is really necessary looks at what the research says about daily totals.

The 2015 meta-analysis in older adults

Hupin and colleagues pooled nine prospective cohorts with 122,417 participants over 60, followed for about 9.8 years. Compared with inactive people, a low dose (1 to 499 MET-minutes a week) was linked with a 22% lower mortality risk. The recommended level was linked with 28% lower risk.

The 2011 Lancet cohort

Wen and colleagues followed 416,175 adults in a Taiwanese screening programme for about 8 years. People in the low-volume group, averaging about 92 minutes a week (about 15 minutes a day), had a 14% lower risk of death and about 3 years longer life expectancy than inactive people. The cohort covered adults of all ages, and activity was self-reported.

Can you still build strength in your 60s and beyond?

Yes, trials show older adults can build strength with progressive resistance training. A 2009 Cochrane review of 121 randomised trials with 6,700 older participants found a large improvement in muscle strength and a modest improvement in walking speed, with rare serious adverse events.

For how often and how hard, how much strength training you need each week is a useful companion.

Liu and Latham reported that gait speed rose by 0.08 metres per second on average and getting out of a chair improved. Adverse events were poorly recorded, and joint pain and muscle soreness were common in trials that monitored them. Serious adverse events were rare, and none was directly related to the exercise programme.

An early 1990 JAMA study by Fiatarone and colleagues trained 10 frail volunteers averaging 90 years old for eight weeks. Among the nine who finished, strength rose by about 174% on average. It was tiny and its participants unusual, so it shows what is possible, not what to expect.

Can exercise lower your risk of falling?

Yes, exercise programmes reduce falls in older people living in the community, according to the best available evidence. A 2019 Cochrane review of 59 studies and 12,981 participants found that exercise reduced the rate of falls by 23%, and the review rated this high-certainty evidence. Balance and functional exercises alone showed a 24% reduction in the rate of falls.

Balance is a skill that responds to practice, as why balance training matters after 50 explains.

Sherrington and colleagues also found a 15% reduction in the number of people who fell at least once. The NHS also notes that physical activity can reduce the risk of falls among older adults.

If you have already fallen or are worried about falling, the NHS suggests building strength, balance and flexibility, and a GP or physiotherapist can advise on a suitable programme.

How should you start exercising after 60?

Start exercising after 60 by choosing activities you can do comfortably, beginning with short sessions, and increasing time or effort in small steps over weeks. The WHO advises starting with small amounts and gradually raising how often, how hard and how long you exercise. Gradual progress also tends to be easier to keep going, week after week.

Gradual progression matters because soreness and joint complaints were common even in the Cochrane trials, so doing too much too soon is a realistic risk.

This plan is a general illustration, not a prescription. Adjust it to how you feel, and speak to a clinician first if you have health conditions or have not exercised for a long time.

Who should speak to a clinician first, and what are the warning signs?

People who have not exercised for some time, or who have medical conditions or concerns, should speak to a GP before starting, according to the NHS. That includes heart conditions, joint problems and any new or unexplained symptoms. A clinician can tailor the type and intensity of activity.

Conditions and new symptoms

Heart disease, diabetes, osteoporosis, joint replacements, painful arthritis and balance problems can all change what is sensible, as can new symptoms such as unexplained breathlessness or chest discomfort. This article cannot judge which activity is safe for you, and neither can a fitness tracker.

Warning signs during exercise

The NHS says to call 999 if you get sudden chest pain or discomfort that does not go away, or pain that spreads to your arm, neck, jaw, stomach or back, and to see a GP urgently if chest pain comes and goes. For angina, which is often brought on by exercise, stress, emotion or cold, it advises calling 999 if chest pain continues after resting or using angina medicine, or if it comes with sweating, nausea, light-headedness or breathlessness.

Mild muscle soreness the next day is common and different from these signs.

Frequently asked questions

What is the best exercise to start with at 60?

Walking is a common starting point because it is easy to adjust, needs no equipment and counts as moderate activity if you can talk but not sing. Add simple strength and balance work as you progress. The best activity is one you enjoy, can do safely and will repeat.

Is lifting weights safe after 60?

For most people, supervised or well-planned resistance training appears safe. In the 2009 Cochrane review, serious adverse events were rare, though soreness and joint pain were common and adverse events were poorly recorded. Start light, learn good form, and ask a clinician first if you have heart, joint or bone concerns.

Can I start exercising at 70 or 80 instead?

Yes, trials include people in their 70s, 80s and beyond. The WHO says older adults should be as active as their ability allows, so the starting point simply changes rather than the answer. Begin with small amounts, build gradually, and ask a clinician first if you have health conditions.

Will exercise at 60 really help me live longer?

It may, but this is not proven. Cohort studies link activity with lower mortality, including in adults over 60, yet they are observational and cannot rule out other explanations. The clearer benefits from trials are better strength, function and fewer falls, which matter for daily life.

How do I know if I am doing too much?

Signs of doing too much include being unable to talk, joint pain that lingers, or soreness that does not settle after a couple of days. Back off and progress more slowly. Chest pain or feeling very unwell mean stopping and getting medical help; see the NHS chest pain guidance above.

Final thoughts

Here is the short recap.

• The evidence suggests it is not too late: even small amounts of activity are linked with lower mortality in older adults, though much of that evidence is observational.
• Trials show older adults can gain strength and mobility and reduce falls, so a mix of walking, strength and balance work makes sense.
• Start small, build gradually, check with a clinician first if you have conditions or have not exercised for a while, and stop and get help for warning signs.

Your turn: What would your first week of activity look like, and what is making it hard to begin? Tell us in the comments.

Sources and further reading

1. Wen CP, Wai JP, Tsai MK, et al. Minimum amount of physical activity for reduced mortality and extended life expectancy: a prospective cohort study. The Lancet, 2011.
2. Hupin D, Roche F, Gremeaux V, et al. Even a low-dose of moderate-to-vigorous physical activity reduces mortality by 22% in adults aged 60 years and older: a systematic review and meta-analysis. British Journal of Sports Medicine, 2015.
3. Fiatarone MA, Marks EC, Ryan ND, Meredith CN, Lipsitz LA, Evans WJ. High-intensity strength training in nonagenarians. Effects on skeletal muscle. JAMA, 1990.
4. Liu CJ, Latham NK. Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews, 2009.
5. Sherrington C, Fairhall NJ, Wallbank GK, et al. Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews, 2019.
6. Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 2020.
7. NHS. Physical activity guidelines for older adults. nhs.uk, accessed 2026.
8. NHS. Exercise health benefits. nhs.uk, accessed 2026.
9. NHS. Chest pain. nhs.uk, accessed 2026.
10. NHS. Angina. nhs.uk, accessed 2026.