Is it safe to start?
The guidelines say physical activity can be safe for almost everyone, and that most people are unlikely to be injured doing moderate-intensity activity in amounts that meet the key guidelines. The most common problems are muscle, bone, and joint injuries. They cite studies that found about one such injury for every 1,000 hours of walking for exercise.
Injuries do sometimes happen. The guidelines say people who are physically fit have a lower risk of injury than people who are not, so becoming regularly active, gradually, is part of staying safe.
Start low and go slow
The guidelines advise increasing activity gradually over time. They say inactive people should start low and go slow: begin with lower-intensity activities, then gradually increase how often and how long you do them.
- Pick something you can do comfortably today, such as a short walk or a few sit-to-stands.
- Add a little at a time: a few more minutes, or one more day, when the last week felt easy.
- If a week felt hard, repeat it. Progress is not a race.
Choose activities that fit where you are
The guidelines advise choosing types of activity that are appropriate for your current fitness level and health goals, because some activities are safer than others. Walking, chair-based strength work, and supported balance practice are common places to begin.
How hard should it feel?
For older adults, the guidelines advise judging your level of effort relative to your own fitness, not against anyone else's.
They describe a talk test for moderate intensity: you can carry on a conversation, but you could not sing. If you cannot talk at all, ease off.
Protect yourself
The guidelines advise using appropriate gear, choosing safe environments, and making sensible choices about when, where, and how to be active. That can mean supportive shoes, a well-lit familiar route, a sturdy chair against a wall, and an indoor option for days that are too hot, cold, or icy.
When to ask a clinician first
- You have a chronic condition or symptoms. The guidelines advise being under the care of a health care provider, and say a health care professional or physical activity specialist can advise on the types and amounts of activity that suit you.
- You have chest pain, unusual shortness of breath, dizziness, or a new concerning symptom. Stop and get medical advice.
- You have fallen, or you feel unsteady. Talk with a clinician or physical therapist before balance work.
A first week you could try
This is our own example, not a researched protocol. Three small steps that use the ideas above. They are the same steps Fit after 50 members can be given, and the four-week Steady Start program builds on them.
Take a two-minute movement break
About 2 minutes · Very easy.
Stand up and keep moving for two minutes: walk around the room, reach your arms overhead, or do a few sit-to-stands.
- How to start
- The next time a show, a call, or a task ends, stand up and keep moving for two minutes.
- You will need
- Nothing. A little space to move.
- How hard
- Very easy.
- Done when
- You moved for about two minutes.
Safety: Move only as far as is comfortable, and hold a counter or rail if you feel unsteady.
Evidence strength: strong. General information, not medical advice.
Learn more: How much exercise do adults over 50 need?
Take a comfortable 10-minute walk
About 10 minutes · Easy
Choose a familiar, safe route and walk at a pace that feels comfortable today.
- How to start
- Step outside, pick a familiar route, and set a 10-minute timer. Turn around at the halfway point.
- You will need
- Comfortable shoes and a route you already know.
- How hard
- Easy: a pace where you can still talk comfortably.
- Done when
- You walked for about ten minutes, or as long as felt comfortable.
Involves: being outdoors.
Safety: Use a route and pace that are appropriate for you. Stop for a new concerning symptom.
Evidence strength: strong. General information, not medical advice.
Learn more: Fitness after 50
Do one comfortable chair-strength set
About 5 minutes · Easy to moderate. It should never feel painful or unsteady.
From a stable chair, try up to five comfortable sit-to-stands, using the chair arms if helpful.
- You will need
- A sturdy chair that will not slide, placed against a wall.
- How hard
- Easy to moderate. It should never feel painful or unsteady.
- Done when
- You did up to five comfortable stands, or as many as felt fine.
- Sit toward the front of the chair, feet flat.
- Lean slightly forward and stand up, using the arms of the chair if helpful.
- Sit back down slowly.
- Repeat up to five times, resting whenever you like.
Safety: Use a chair that will not slide and keep support nearby. Stop for pain or loss of balance.
Evidence strength: strong. General information, not medical advice.
Learn more: Beginner's guide to getting fit after 50
What this does not tell you
It does not say what is safe for your body, how quickly you should progress, or whether you have a condition that changes the advice. It is general education, and a clinician who knows you can say more.
Where to go next
- Steady Start: four weeks of small steps A gentle program that builds week by week.
- How much exercise do adults over 50 need?
- Weekly Activity Check
- Walking Progress Planner