Staying Active After 65: Safe Movement Tips From a Physical Therapist

Getting older doesn’t mean slowing down—it means moving smarter.
If you’re 65 or older, staying active is one of the most powerful ways to maintain independence, prevent injuries, and boost overall quality of life.

At Emery Physical Therapy, we specialize in working with seniors to help them stay strong, mobile, and confident. Whether you're new to exercise or returning after a break, our physical therapists are here to guide you through safe, effective movement strategies that work for your body and goals.

Why Staying Active Matters As You Age

As we grow older, our bodies naturally go through changes:

• Muscle mass decreases

• Joints may become stiffer

• Balance and reaction time can decline

• Chronic pain or arthritis may appear

But the solution isn’t rest—it’s smart movement.

According to the CDC, older adults who stay active have:

• Lower risk of heart disease, stroke, and type 2 diabetes

• Improved mental health and cognitive function

• Greater independence with daily tasks

• Reduced risk of falls and fractures

7 Safe Movement Tips for Adults Over 65

1️⃣ Start With a Mobility & Balance Screening

Before jumping into exercise, it’s important to know your baseline. A licensed physical therapist can assess:

• Your balance

• Joint flexibility

• Muscle strength

• Gait and walking speed

At Emery Physical Therapy, we offer comprehensive Senior Wellness Screens to build a plan that’s safe and personalized.

2️⃣ Focus on Functional Strength

You don’t need to lift heavy weights to build strength. Focus on exercises that help you perform daily tasks like:

• Standing up from a chair

• Carrying groceries

• Climbing stairs

• Getting in and out of the car

Try:

• Sit-to-stand drills

• Wall push-ups

• Resistance band rows

• Step-ups on a low platform

These movements improve independence and prevent muscle loss as you age.

3️⃣ Don’t Skip Balance Exercises

Falls are one of the biggest risks for older adults. But balance isn’t just luck—it can be trained.

Add these to your weekly routine:

• Heel-to-toe walks

• Single-leg stands (with support nearby)

• Weight shifts side to side

• Tai chi or yoga classes for seniors

✅ Physical therapy-based balance programs are proven to reduce fall risk by up to 40%.

4️⃣ Stretch Regularly to Stay Flexible

Stiff joints make movement harder—and can lead to injury. Daily stretching helps maintain:

• Shoulder mobility for reaching overhead

• Hip flexibility for walking or getting up

• Back mobility for turning and twisting

Start with:

• Neck rolls

• Shoulder circles

• Seated hamstring and calf stretches

• Cat-cow spinal movements

Hold each stretch for 20–30 seconds and breathe deeply.

5️⃣ Include Low-Impact Cardio

Gentle cardiovascular activity improves circulation, heart health, and stamina. Some great options include:

• Brisk walking (indoors or outdoors)

• Swimming or water aerobics

• Cycling on a stationary bike

• Dancing or senior fitness classes

Aim for 30 minutes most days of the week, broken up into shorter sessions if needed.

6️⃣ Know When to Modify

Exercise should challenge you—but not hurt you. If you have arthritis, joint pain, or a chronic condition, work with a physical therapist to:

• Modify high-impact moves

• Avoid positions that aggravate pain

• Use assistive tools like chairs, rails, or braces

Physical therapy can adapt movement to your needs—so you don’t have to stop moving.

7️⃣ Stay Consistent & Enjoy the Process

You don’t need to run marathons to stay fit. The key is regular, intentional movement—and making it enjoyable.

Try:

• Walking with a friend

• Gardening

• Joining a community class

• Playing with grandkids

Staying active is about more than exercise—it's about enjoying life with energy and ease.

How Emery Physical Therapy Helps Seniors Stay Active

At Emery Physical Therapy, we believe that age is just a number—and you deserve to move with freedom at every stage of life. Our programs for seniors are:

• ✅ Safe and customized

• ✅ Led by licensed physical therapists

• ✅ Focused on strength, mobility, balance, and pain relief

• ✅ Available in a welcoming, easy-to-navigate clinic setting

Whether you’re recovering from surgery, dealing with arthritis, or just want to stay sharp and mobile—we’ve got your back.

📞 Ready to Stay Strong, Independent, and Active?

Take the first step toward better movement, fewer falls, and a healthier lifestyle—with expert guidance you can trust.

📲 Call us today at (847) 786-2014
📍 Serving Mt. Prospect, Oakbrook Terrace, and surrounding communities
🌐 Book your Senior Movement Screen online

Let’s make your 60s, 70s, and beyond the most active years yet!