I'm 65—What's the 10 Best Types of Exercise?

Forget the list of "good exercises." The real question is: what should your exercise actually be improving? 

Search online and you'll see the same advice everywhere: 

Walk more. 

Go swimming. 

Try yoga. 

Do some stretching. 

They're all good suggestions—but they're only part of the picture. 

The latest research tells us that after 65, it's less about the exercise you choose and more about what your body is being challenged to do. 

The goal isn't simply to stay active. 

The goal is to stay strong enough to carry the shopping, steady enough to avoid a fall, fit enough to travel, and confident enough to keep doing the things you love. 

Instead of asking... 

"What's the best exercise?" 

Ask yourself... 

"Does my exercise program keep me strong, mobile and independent?" 

If it does these ten things, you're on the right track. 

1. Build Strength 

If there is one type of exercise that every person over 65 should prioritise, it's strength training. 

Strength naturally declines with age, making everyday tasks harder than they need to be. 

The good news? 

Your muscles don't know how old you are. 

Research shows people in their 70s, 80s and even 90s can become significantly stronger with progressive resistance training. 

Why it matters 

✔ Carry shopping easier 

✔ Climb stairs confidently 

✔ Protect your joints 

✔ Support healthy bones 

✔ Stay independent for longer 

2. Move Quickly 

This surprises most people. 

Being able to move quickly is often more important than being able to move heavily. 

Think about catching yourself when you trip. 

Standing up before the phone stops ringing. 

Crossing the road safely. 

That's called power, and it's one of the first things we lose as we age. 

The good news is it can also be trained. 

3. Challenge Your Balance 

Balance isn't standing on one leg while brushing your teeth. 

Real balance means your body can react when something unexpected happens. 

A step. 

A stumble. 

Uneven ground. 

Good balance training challenges your brain and body to respond—not simply stay still. 

4. Keep Walking… 

Walking is one of the best things you can do for your heart, lungs and mental wellbeing. 

Keep doing it. 

Just don't expect walking alone to maintain your muscle strength or bone health. 

Think of walking as one piece of the puzzle—not the whole puzzle. 

5. Keep Your Bones Strong 

Bones need loading. 

Without it, they become weaker over time. 

Exercises that challenge your muscles also challenge your bones. 

That's why resistance training is one of the most effective ways to help maintain bone health. 

One common myth? 

Swimming is fantastic for your fitness... 

…but because the water supports your body weight, it does very little for bone density. 

6. Look After Your Heart 

Your heart needs regular exercise too. 

Whether it's walking, cycling, dancing, swimming or rowing, aerobic exercise improves endurance, energy levels and long-term health. 

The best exercise? 

The one you'll still be doing next year 

7. Keep Moving Well 

Mobility isn't about touching your toes. 

It's about moving comfortably enough to enjoy everyday life. 

Getting into the car. 

Reaching the top shelf. 

Putting on your shoes. 

Gardening. 

Travelling. 

Movement is freedom. 

8. Train for Life 

Ask yourself one simple question. 

Does my exercise look anything like my life? 

Can it help you: 

• Carry shopping?  

• Lift grandchildren?  

• Get off the floor?  

• Carry luggage?  

• Walk up hills?  

If not, your exercise might be missing the point. 

9. Train Your Reactions 

Most falls happen in a split second. 

Your body doesn't get time to think. 

Exercises that improve reaction time, coordination and quick stepping are becoming one of the most exciting areas of healthy ageing research. 

They're not just about preventing falls. 

They're about giving you confidence to keep living life. 

10. Enjoy It 

This might be the most important point of all. 

The best exercise isn't Pilates. 

It isn't walking. 

It isn't strength training. 

It's the one you'll actually keep doing. 

Consistency beats perfection every single time. 

So…what's the best exercise after 65? 

There isn't one. 

The strongest evidence tells us the healthiest people combine different types of movement. 

A great weekly routine includes: 

✔ Strength training 

✔ Walking or other cardio 

✔ Balance work 

✔ Mobility 

✔ Functional movements 

Together, they help keep you strong, confident and independent. 

The Takeaway 

Turning 65 isn't the beginning of slowing down. 

It's the beginning of exercising with purpose. 

At Body Concepts Exercise Physiology, we don't just help people exercise—we help them continue living the life they want. 

Whether that's travelling, playing with grandchildren, getting back on the golf course or simply feeling confident walking around the shops, the right exercise program can make all the difference. 

Because the goal isn't simply to add years to your life... it's to add life to your years.