Am I getting too old to do that?

By Bryce Milsom, Clinical Director, Evolve Physiotherapy

In this article: Why “I am getting too old for that” is rarely true, what the evidence says about exercise for older adults, and how a structured approach to movement can help you stay active for longer.

One of the most common things I hear from patients is: “I am getting too old to do that.” It seems widely accepted that the older you get, the less you should do, and that certain activities must eventually be given up. The evidence, however, tells a very different story.

What actually declines with age

As we age, our bodies become less efficient at repairing damaged tissue. Our capacity for physical tasks, our flexibility and our strength all decline over time. But here is the important distinction: it is your potential that declines, not necessarily your current fitness or strength.

Every person has a certain physical potential. Very few of us, outside of professional athletes and Olympians, ever come close to reaching it. What tends to happen as we get older is not that age alone reduces our fitness, but that we become more sedentary. Our jobs become less physical. We stop doing more vigorous activity because we tell ourselves we are getting older. I believe this contributes far more to declining fitness than the biological effects of ageing itself.

In other words: use it or lose it.

Exercise for older adults: what the research supports

The evidence consistently supports exercise for older adults as one of the most effective tools for maintaining health, independence and quality of life. Regular physical activity has been shown to preserve muscle strength, improve balance, support joint health, reduce the risk of chronic disease and play a significant role in falls prevention. The key is ensuring the type, intensity and progression of exercise is appropriate for the individual.

Think of it like owning an older car. It can still provide reliable use, but it requires more frequent servicing and maintenance. Our bodies are no different. If you want to maintain a certain level of activity as you age, it takes more deliberate effort to keep your body ready for that activity. But it is entirely possible for most people.

Where the Functional Movement Screen fits in

This is where tools like the Functional Movement Screen and the Y Balance Test become valuable. Think of them as a full service for your body, checking for movement imbalances and asymmetries that increase your injury risk and may accelerate degenerative changes such as arthritis. These tools have been used by the United States Military and professional sports teams for exactly this reason, and they are just as relevant for the recreational athlete or active older adult.

A functional assessment is particularly useful before returning to exercise after a period of inactivity, before starting a physically demanding activity or job, or for anyone wanting to understand where their body’s weak links are before they become injuries.

Common sense still applies

Use it or lose it does not mean anything goes. Older athletes do sustain more injuries, take longer to recover and cannot compete with their younger counterparts on equal terms. Attempting to enter Premier grade rugby at 40 may not be the wisest choice. But playing President’s grade rugby at 40 is entirely reasonable, provided you are willing to do the maintenance work required to stay healthy and injury free.

Where to start

If you are thinking about returning to sport or exercise after a period of inactivity, the best first step is to seek the advice of a qualified physiotherapist who can assess your movement, identify your risk factors and help you build your fitness and strength safely for your chosen activity.

At Evolve Physiotherapy we offer functional assessments and exercise prescription programmes specifically designed to support active individuals at every stage of life, including falls prevention exercises for those wanting to reduce their risk and maintain their independence as they age. Get in touch with our Howick clinic or book an appointment online to find out more.