How to Talk to Your Loved Ones About Staying Active in Later Life

Staying active as we age is one of the most important ingredients for living well, yet it’s not always an easy topic to bring up with loved ones. Many older adults feel resistant to conversations about exercise - it can feel intimidating, unnecessary, or even like a reminder of decline. But done with empathy and encouragement, these conversations can inspire real change and help your loved ones enjoy greater independence, confidence, and quality of life.

Research shows that adults who stay physically active in later life lower their risk of falls by up to 30%, improve mental health, and maintain independence longer than those who remain sedentary (World Health Organization, 2020). These benefits are accessible to everyone, regardless of age, sex, or physical ability.

In fact, regular exercise is crucial for achieving these benefits, including a reduced risk of falls and improved mental health. This makes the way we approach these conversations critical. In this blog, we’ll explore practical strategies you can use to encourage loved ones to embrace activity with optimism and confidence.

1. Lead with Care, Not Criticism

It’s tempting to point out the risks of being inactive, but starting with fear often backfires. Instead, focus on care and support. Here are some tips for starting the conversation in a supportive way:

• Instead of: “You need to exercise or you’ll lose your independence.”

• Try: “I want you to keep doing the things you love for as long as possible, and staying active can really help with that.”

Framing the conversation around love and care makes it less confrontational and more collaborative. This approach taps into motivation rooted in maintaining quality of life, rather than avoiding decline.

2. Focus on Independence, Not Obligation

Most people don’t get excited about the word “exercise,” but they do value independence. Studies consistently show that older adults rank independence as their number one priority in later life (Age UK, 2022). By highlighting how movement supports everyday freedoms, you help connect physical activity with goals they care deeply about:

• Playing with grandchildren 

• Travelling 

• Gardening 

• Staying in their own home 

• Doing household chores 

Even light activity - like walking, stretching, or doing household chores - helps preserve the strength and balance needed for these daily joys.

3. Share the Science of Physical Activity in Simple Language

It’s not necessary to overwhelm loved ones with medical jargon, but a few easy-to-understand facts can build trust and motivation:

• Falls: Regular physical activity reduces the risk of falls and hip fractures, which are the leading causes of hospitalisation in older adults.

• Brain Health: Aerobic exercise has been linked to improved cognitive function and a lower risk of dementia (Harvard Health, 2019).

• Mental Well-being: Staying active in later life is also proven to reduce symptoms of anxiety and depression.

• Blood Pressure: Regular physical activity helps manage blood pressure and reduces the risk of high blood pressure.

• Risk of Heart Disease: Staying active lowers the risk of heart disease and other cardiovascular conditions by improving blood flow and cholesterol levels.

• Sleep: Regular exercise can improve sleep quality and duration, helping you feel more rested.

Presenting these facts simply (“moving helps your memory, mood, and muscles”) makes them accessible and actionable.

4. Understanding Exercise Intensity

When encouraging loved ones to stay active, understanding exercise intensity can make all the difference in building an effective and enjoyable exercise routine. Exercise intensity simply refers to how hard your body is working during physical activity. The Physical Activity Guidelines for Americans, set by the U.S. Department of Health and Human Services, recommend that healthy adults aim for at least 150 minutes of moderate intensity exercise - like brisk walking, cycling, or swimming - each week. Moderate intensity means your heart rate and breathing increase, but you can still hold a conversation.

For those who prefer a challenge, 75 minutes of vigorous intensity activity, such as running or fast cycling, can offer similar health benefits. Vigorous activities make you breathe hard and your heart rate rise significantly, making it tough to talk in full sentences. Both moderate and vigorous intensity activities help maintain a healthy weight, support heart health, and reduce the risk of chronic conditions like heart disease.

Don’t forget about muscle-strengthening exercises, such as using resistance bands, free weights, or your own body weight with push ups and squats. These exercises, done at least twice a week, are essential for building muscle strength and supporting overall fitness. By mixing aerobic exercise with muscle-strengthening exercises, you can create a balanced exercise routine that helps maintain your health, manage your weight, and enjoy the many benefits of regular physical activity.

5. Make It Social and Fun

Humans are wired for connection, and social activity not only improves mental health but also strengthens memory. A landmark Harvard Study of Adult Development found that social relationships are one of the strongest predictors of happiness and longevity. Combining movement with connection can be as simple as:

• Walking with a friend or family member

• Joining a group class designed for older adults

• Dancing, bowls, or light gardening with others

By reframing activity as enjoyable and social, you help remove the stigma that exercise is a chore.

6. Offer to Join In

Sometimes the best encouragement is to simply do it together. Offer to:

• Go on short walks

• Try a simple exercise video at home

• Attend a community class together

• Attend a gym class together

Shared activity not only provides accountability but also deepens bonds. When loved ones feel supported, they’re far more likely to commit to lasting habits.

7. Exercise Safety

Staying active brings countless health benefits, but it’s important to exercise safely - especially if you have health conditions or are starting a new exercise program. Before beginning any new exercise routine, check in with your healthcare provider, particularly if you have medical conditions like heart disease, diabetes, or Alzheimer’s disease. They can help you choose the right activities and intensity for your needs.

Always start your exercise session with a gentle warm up, such as a few minutes of easy walking or stretching, to prepare your muscles and reduce the risk of injury. After exercising, take time to cool down with slower movements and gentle stretches to help your body recover. Staying hydrated and eating well are also key to exercising safely and maintaining a healthy weight.

Listen to your body - if you feel pain, dizziness, or unusual discomfort, it’s important to rest and seek advice if needed. Begin with activities you enjoy, like brisk walking, swimming, or tai chi, and gradually increase the intensity and duration as your fitness improves. Remember, regular physical activity is about progress, not perfection. By exercising safely and consistently, you can maintain your health, manage your weight, and reduce the risk of injury, making it easier to stay active for life.

8. Take Small Steps to Stay Active, Celebrate Small Wins

If you haven’t exercised in a while or have health concerns, start gradually and consult a healthcare professional before you get active.

It’s not about running marathons, it’s about progress. Research shows that even short bursts of activity can significantly improve balance and confidence in older adults (Journal of Aging and Physical Activity, 2018). That’s why it’s so important to:

• Start with achievable goals, like a 10-minute walk or a brisk walk.

• Celebrate each milestone: “I’m so proud you did your balance exercises today.”

Moderate exercise, such as a brisk walk or other moderate-intensity activities, can help improve mood and reduce stress. Moderate intensity activity raises your heart rate and breathing, making it a great way to get active for most people. In contrast, intense exercise and vigorous activity, like running or swimming, make you breathe hard and fast, and vigorous physical activity can provide additional health benefits.

Including resistance training, such as using weight machines, helps build muscle strength and endurance. Regular activity increases energy, improves energy levels, and supports weight loss or helps you lose weight. Everyday activities, including household chores, contribute to energy expenditure and benefit our bodies.

Small wins build momentum and confidence, turning activity into a positive cycle of success.

Final Thoughts

Talking to loved ones about staying active in later life doesn’t have to feel heavy or uncomfortable. With empathy, encouragement, and a focus on independence, you can spark motivation and help them see activity as an empowering part of daily living. Evidence makes it clear: even modest physical activity has profound benefits for health, independence, and happiness in later life.

At EverFit, we believe movement is medicine - and with the right support, older adults can stay stronger, steadier, and more independent for longer.