Staying active is one of the most powerful ways to support your health as you age, and that’s exactly what we’re celebrating this National Senior Health & Fitness Day. Held annually on the last Wednesday in May, this day is all about recognising the importance of movement, connection, exercise and vitality in later life.

At Reach Therapy, we see first-hand how even small steps towards regular activity can create significant improvements in quality of life. Whether you’re already moving daily or just getting started, here’s how to ensure your routine covers all four essential types of activity: cardiovascular (moderate), strength, flexibility, and balance.

1. Moderate Activities: For a Healthier Heart, Lungs, and Body

These activities get your heart rate up and improve endurance. Aim for at least 30 minutes most days.

Examples of moderate activities:

Brisk walking around your neighbourhood
Water aerobics or continuous swimming
Dancing to your favourite music at home
Gardening, vacuuming, or washing the car
Golf (without a cart) or a casual game of tennis

The key is consistency, if 30 minutes in one go is too much, break it up into three 10-minute sessions. Every bit counts.

2. Strength Activities: Protect Your Bones and Muscles

Strength-based exercises help preserve muscle mass and bone density, which naturally decline with age. Try to include strength work at least 2–3 times a week.

Ideas to try at home:

Bodyweight movements like chair raises, push-ups against the wall or kitchen bench
Lifting household items like water bottles or grocery bags
Tai Chi or yoga poses that build strength and control
Climbing stairs or doing squats while holding the bench for support

Strength training doesn’t need to be intimidating, it just needs to be regular.

3. Flexibility: Move Freely and Comfortably

Daily stretching helps maintain the range of motion in your joints, reduces stiffness, and makes daily tasks easier.

Try these gentle movements:

Shoulder rolls while seated or standing
Toe taps and heel lifts while waiting for the kettle
Light neck, wrist, and ankle rolls
Stretching your arms overhead or to the side

Make stretching part of your routine, a few minutes every morning or evening can make a noticeable difference. For more inspiration check out 'More Life Health Seniors' inspiring video.

4. Balance: Reduce Your Risk of Falls

Falls are one of the leading causes of injury in older adults, but the good news is that balance can be trained and improved.

Balance-building activities include:

Standing on one foot while brushing your teeth
Side leg raises and heel raises at the kitchen bench
Dancing, bowls, or Tai Chi
Half squats using a chair for support

If balance is a concern, work with a physiotherapist to create a safe and effective program.

At Reach Therapy we specialise in offering our own falls and balance program, here in our Cheltenham clinic!

Tips to Stay Motivated

Set reminders: Pair your exercises with an existing habit, like before lunch or after your favourite TV show.
Keep it visible: Place a small list of exercises on the fridge or bathroom mirror.
Involve others: Try a group class, ask a friend to join you for a walk, or book a check-in with a physio.

At Reach Therapy, we’re passionate about helping older adults move with confidence, no matter their starting point. If you’re not sure where to begin, or you’d like a tailored plan that fits your current ability and goals, we’d love to help.

Happy National Senior Health & Fitness Day! Let’s move well, and live well.

For more tips, the Department of Health have put together a 'Choose Health, Be Active' guide for Older Australian's we recommend you check out!

Want guidance from a qualified physiotherapist? Contact us at reachtherapy.net.au or call (03) 9989 7171.