You might feel worried that starting exercise now could cause an injury. You are not alone in that fear. Many people over 60 avoid movement because they don’t want a fall, a fracture, or a flare-up of an old injury. It is a valid concern.

However, the science tells us a different story. Avoiding movement often carries a higher risk than being active. Inactivity leads to rapid deconditioning. It accelerates the loss of muscle mass and bone density. The key is not to avoid movement, but to know how to move safely.

This is where the distinction between "fitness" and "healthcare" becomes vital. You do not need a gym junkie mentality. You do not need to be shouted at by a trainer in a high-vis vest. You need a safe, medical approach to keeping your independence.

At Kinetic Medicine, we use a clinical approach to build your confidence and your strength. We focus on what your body can do, and we expand those limits safely.

Why "Generic" Advice Fails Seniors

The fitness industry often sells a "one size fits all" approach. Generic fitness advice assumes every body works the same way. It assumes that if you push harder, you get better results.

That is rarely true for us as we age. In fact, that mentality can be dangerous.

You might be managing comorbidities like arthritis, hypertension, or heart conditions. Perhaps you have an old knee injury from twenty years ago that still niggles when it rains. Generic advice ignores these variables. It treats a 65-year-old body the same way it treats a 25-year-old body.

Pushing too hard too soon can cause setbacks. Ignoring your body’s signals is dangerous. If you engage in generic classes that don't account for your specific medical history, you risk injury. And we know that for seniors, an injury isn't just an inconvenience; it is a threat to your autonomy.

The Clinical Difference: Exercise Physiologists vs. Trainers

This is where seniors exercise physiology becomes essential. It is important to understand the difference between a Personal Trainer and an Accredited Exercise Physiologist (AEP).

A personal trainer is great for general fitness and motivation. But they are generally not trained to manage complex health needs, chronic pain, or rehabilitation.

An Exercise Physiologist is an allied health professional. We are university-qualified clinicians. We work alongside your GP, your specialist, and your other healthcare providers. We understand pathology. We understand medication interactions. We understand the biological mechanisms of aging.

We treat the person, not just the muscles. We look at your medical history first. We fight sarcopenia (age-related muscle loss) and poor bone density with science. We don’t guess. We assess.

When you work with us, you aren't joining a "boot camp." You are entering a clinical pathway designed to restore your capacity.

5 Safety Rules for Seniors Starting Exercise

We follow a strict clinical framework to keep you safe. We don't believe in "throwing you in the deep end." We believe in graded exposure. This means we start where you are capable, and we build up slowly as your body adapts.

Here are the five rules we use to build a tailored plan for you.

Rule 1: Get a Functional Capacity Evaluation

Don't guess what your body can do. You wouldn't drive a car without a dashboard, so don't drive your body without data.

A functional capacity evaluation gives us hard data. Before you lift a weight or walk on a treadmill, we measure your baseline. We look at your grip strength, which is a key indicator of overall vitality. We measure your current range of motion in your hips and shoulders. We assess your aerobic capacity.

This assessment sets a safe baseline for your clinical pathway. It allows us to set goals that are realistic and achievable. It also gives us a benchmark so we can show you exactly how much you have improved in six weeks.

Rule 2: Prioritise Balance Before Load

We must ensure you are stable before we add weight. Frailty management starts with balance.

Falls are the leading cause of hospitalisation for seniors. Often, falls happen not because legs are weak, but because the balance systems (proprioception) are out of practice.

We focus on stability exercises first. We might have you stand on foam pads or practice single-leg stances near a support rail. This "wakes up" the small stabilising muscles around your ankles and knees. It retrains your brain to know where your body is in space.

This focus on stability reduces your risk of falls at home. It ensures that when you do pick up a weight, you are doing so from a solid, stable foundation.

Rule 3: Focus on Safe Movement Mechanics

How you move matters more than how much you lift. We teach you to move efficiently to protect your joints.

Many seniors avoid lifting because they have been told they have a "bad back." Often, the back is fine, but the movement pattern is wrong. We teach you how to hinge from the hips, engaging your glutes and hamstrings, rather than rounding your spine.

This is crucial for safe movement during daily tasks. We want you to be able to pick up your grandchild or carry the groceries without fear. By learning the correct mechanics in the clinic, you protect yourself in the real world.

Rule 4: Respect Your Recovery Time

Your body needs time to adapt. In your 20s, you might have been able to "bounce back" instantly. As we age, our recovery processes slow down slightly. That is normal.

We build rest into your guided journey. We might schedule activities on alternate days. We educate you on the importance of hydration and sleep.

We also teach you the difference between "good pain" (muscle fatigue) and "bad pain" (joint stress). Active recovery, gentle movement like walking or stretching—is often better than complete bed rest. It keeps the blood flowing and helps repair tissues.

Rule 5: Monitor Your Health Conditions

Exercise acts like medication. It affects your blood pressure, your blood sugar, and your heart rate.

Exercise physiologists monitor these variables closely. If you are diabetic, we watch how exercise changes your glucose levels. If you have hypertension, we ensure your blood pressure stays within a safe range during exertion.

This clinical oversight is what makes our service safe. We adjust the plan if your health status changes. If you have a bad day, we scale back. If you are feeling great, we progress you safely.

Understanding Sarcopenia and Bone Density

Two of the biggest threats to healthy ageing are sarcopenia and osteoporosis.

Sarcopenia is the involuntary loss of skeletal muscle mass and strength as we age. It can lead to frailty and a loss of independence. The good news is that it is reversible. Resistance training, lifting weights, is the only proven way to stop and reverse muscle loss.

Osteoporosis, or low bone density, increases the risk of fractures. Bones are living tissue. They respond to stress. When you lift weights or perform impact exercises, your bones react by becoming denser and stronger.

According to Exercise & Sports Science Australia (ESSA), regular exercise is critical for managing these conditions. It is not just about "fitness"; it is about keeping your skeleton strong enough to support your life.

We combine resistance training with balance work to tackle both issues at once. This holistic approach ensures you stay strong and steady on your feet.

Your Next Step to Independence

You do not have to accept decline as an inevitable part of aging. You can get stronger without risking injury. You can reclaim your confidence.

You just need the right clinical roadmap. You need a team that understands the medical reality of your body and knows how to navigate it safely.

We invite you to stop fearing movement and start using it as medicine. Let’s build your capacity safely, so you can keep doing the things you love.

Book an Assessment or Contact the Team at Kinetic Medicine today.

Frequently Asked Questions

Is it safe to exercise if I have arthritis?

Yes. In fact, movement is often the best treatment for arthritis. We use a "motion is lotion" approach. Gentle, clinically guided movement helps lubricate the joints and reduce stiffness. We tailor the load to ensure you don't aggravate your pain.

Do I need a doctor's referral to see an Exercise Physiologist?

You do not need a referral to see us as a private patient. However, if you are claiming through Medicare (under a Chronic Disease Management Plan), DVA, or WorkCover, you will need a referral from your GP. Visit our referrals page for more details.

What should I wear to my appointment?

Please wear comfortable clothing that allows you to move freely. You do not need expensive "gym gear" or lycra. A loose t-shirt, comfortable shorts or trousers, and supportive enclosed shoes are perfect.

Will I have to go to a gym?

Not necessarily. While we have clinical equipment at our locations, we often design plans you can do at home. Our goal is to build your capacity in an environment where you feel comfortable.

What is the difference between a Physiotherapist and an Exercise Physiologist?

Physiotherapists generally focus on the acute phase of injury (diagnosis and immediate treatment). Exercise Physiologists specialise in the sub-acute and chronic phases. We use exercise as a long-term intervention to manage chronic conditions and build functional capacity.

Setting Safe Goals: A Clinical Roadmap for Activity Over 60

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