Regenerate Allied Health

Think you're too old for high-intensity exercise?

Think again. 👇

As we get older, exercise doesn't need to become easier simply because we're getting older.

For appropriately selected older adults, higher-intensity exercise can be safe, effective and incredibly valuable when it is introduced progressively and matched to the individual's abilities.

Research has shown that high-intensity exercise in older adults may provide greater benefits than light-to-moderate intensity exercise in the following areas:
• Cardiorespiratory fitness
• Muscular strength and endurance
• Bone health
• Time efficiency

But this doesn't mean everyone needs to exercise at a high intensity.

Higher-intensity exercise is simply another tool that can be used for certain older adults who are looking to make further improvements in their physical fitness, mobility and physical capacity.

Want to improve your physical fitness but not sure where to start? We're here to help you exercise with confidence.

Mayer F, Scharhag-Rosenberger F, Carlsohn A, Cassel M, Müller S, Scharhag J. The intensity and effects of strength training in the elderly. Dtsch Arztebl Int. 2011 May;108(21):359-64. doi: 10.3238/arztebl.2011.0359. Epub 2011 May 27. PMID: 21691559; PMCID: PMC3117172.

Marriott CFS, Petrella AFM, Marriott ECS, Boa Sorte Silva NC, Petrella RJ. High-Intensity Interval Training in Older Adults: a Scoping Review. Sports Med Open. 2021 Jul 19;7(1):49. doi: 10.1186/s40798-021-00344-4. PMID: 34279765; PMCID: PMC8289951.

🧓 Physical Inactivity & Ageing

Getting older doesn’t automatically mean becoming weaker, less mobile or less independent.

But physical inactivity can accelerate the loss of physical capacity as we age.

Research consistently shows that physically active older adults are less likely to develop frailty. Meaning they are more likely to maintain their strength, mobility and independence, and better cope with illness or setbacks.

What can happen when we stop moving?

Physical inactivity is associated with an increased risk of many chronic health conditions and can contribute to:

❤️ Heart disease and stroke
🧠 Cognitive decline and dementia
😊 Development of mental health, including depression and anxiety
🦵 Loss of muscle strength and balance, increasing the risk of falls
🦴 Joint problems and reduced physical function
🚶 Reduced mobility and independence

The good news?

It’s never too late to start moving.

You don't need to become an athlete. You don't need to train for hours every day.

Small, consistent amounts of the right type of exercise can make a meaningful difference to your ability to walk, get up from a chair, climb stairs, play with the grandkids and continue doing the things you enjoy.

Keep moving. Keep strong. Keep independent.

Not sure where to start? Get in touch with us today and let our Exercise Physiologists help you build strength safely and confidently.

Battista F, Duregon F, Vecchiato M, Ermolao A, Neunhaeuserer D. Sedentary lifestyle and physical inactivity: A mutual interplay with early and overt frailty. Nutr Metab Cardiovasc Dis. 2025 Jun;35(6):103971. doi: 10.1016/j.numecd.2025.103971. Epub 2025 Mar 12. PMID: 40180827.

Lee SW, Patel R, Werner B, Yoo JW, Tiu T. The Role of Physical Activity in Older Adults and Practical Intervention. HCA Healthc J Med. 2021 Dec 29;2(6):387-395. doi: 10.36518/2689-0216.1352. PMID: 37427399; PMCID: PMC10324802.

Did you know?

Falls are the leading cause of injury-related hospitalisations and deaths in Australia. In 2021–22, 2 in 5 of all injury-related deaths were due to falls, and that number continues to rise.

The good news? Many falls can be prevented.

As we age, it's common to lose muscle strength, balance, and confidence. But these changes aren't something we simply have to accept.

Regular, targeted exercise can help by:
✅ Improving balance and coordination
✅ Building leg strength
✅ Improving reaction time
✅ Increasing confidence when walking and moving
✅ Reducing the risk of falls and serious injury

The best fall prevention program isn't just about being careful, it's about staying strong, steady, and active.

If you've noticed you're feeling a little unsteady, avoiding activities because you're worried about falling, or you've had a fall recently, it may be time to seek advice. An Exercise Physiologist can assess your balance and strength and design a personalised exercise program to help keep you moving safely and confidently.

Sources:
- Australian Institute of Health and Welfare (AIHW). Causes of injury leading to hospitalisation and death over the last decade revealed
- Exercise & Sports Science Australia (ESSA). Exercise and Sports Science Australia updated position statement on exercise for preventing falls in older people living in the community

💙 This month, Regenerate Allied Health will be donating a portion of every consultation fee to MND Australia in support of Jai Arrow and everyone affected by Motor Neurone Disease (MND).

Every day in Australia, two people are diagnosed with MND, and two people lose their lives to the disease. It is estimated that around 2,752 Australians are living with MND at any given time.

Life expectancy varies depending on the type of MND and the individual. The most common form, Amyotrophic Lateral Sclerosis (ALS), typically has a life expectancy of 2 to 5 years following diagnosis.

MND Australia is dedicated to improving the lives of people living with the disease while supporting vital research into new treatments and, ultimately, a cure.

If you'd like to join us in supporting this important cause, you can make a donation here:
https://donate.mndaustralia.org.au/

Together, we can help make a difference. 💙