Starting exercise again at 50, 60 or 70

Coming back to exercise after a long break is common. The guidance points one way: start small, build up slowly, and check first if something is not right.

Start small, then build up slowly

The World Health Organization (WHO) says older adults should start with small amounts of physical activity, then gradually increase how often, how hard and how long they are active. The British Heart Foundation gives the same advice to anyone beginning a new activity: start slowly and build up gradually.

Go at your own pace. As the British Heart Foundation puts it, what matters is how the exercise feels to you, not what someone else can do.

When to check with a doctor first

In 2015 the American College of Sports Medicine (ACSM) updated its approach to health screening before exercise. It looks at three things: how active you are now, whether you have signs or symptoms or a condition you already know about, and how hard you plan to exercise.

Age is not one of the three. The update was written partly because the older approach could send more people to a doctor than needed, which might put some off starting. In the ACSM's approach, signs or symptoms help decide whether someone should see a doctor before they begin.

What Vaskuna's eleven questions do

Before your first session, Vaskuna asks eleven questions, once. The first six help shape your plan: your age range, how much you move now, whether you would rather sit or stand, how steady you feel, whether joint pain limits you, and your health history.

The last five are safety questions, modelled on the ACSM's approach. They ask about chest pain, dizziness or fainting in the last year, new numbness, weakness or trouble speaking, being told by a doctor to exercise only under supervision, and being unwell today or pregnant.

If you answer yes to any of them, the app stops there and asks you to check with your doctor first. It carries on only if you then confirm that your doctor has said you can exercise. A year on, it asks the five safety questions again.

Stop if something feels wrong

If you are unsure whether new exercise is right for you, speak to your doctor before you start. Once you have started, stop if you notice chest pain, palpitations, dizziness or light-headedness. The British Heart Foundation advises seeking urgent medical advice if those signs do not go away quickly with rest.

Questions

Am I too old to start exercising?

WHO's guidelines say all older adults should undertake regular physical activity, and they cover everyone aged 65 and over. If you are unsure whether new exercise is right for you, speak to your doctor before you start.

Do I need to see a doctor before I start?

If you are unsure whether new exercise is right for you, speak to your doctor first. Vaskuna will also ask you to check with your doctor if you answer yes to any of its safety questions.

How slowly should I build up?

WHO says to start with small amounts and build up gradually over time. Vaskuna rebuilds your plan each week and steps it up gradually. If a session feels like too much, you can pause, swap a movement that hurts, or end it early.

Sources

World Health Organization. WHO guidelines on physical activity and sedentary behaviour. Geneva: WHO; 2020. Read it
Riebe D, Franklin BA, Thompson PD, et al. Updating ACSM's recommendations for exercise preparticipation health screening. Medicine and Science in Sports and Exercise. 2015;47(11):2473-2479. Read it
British Heart Foundation. Exercising with a heart condition: finding a safe level for you. Heart Matters. Read it