Discover the Secret Benefits of Exercise in Later Life

 We all know we should be active. It’s a message that follows us throughout our lives – from school PE lessons to workplace wellness programmes and beyond. But when it comes to exercise in later life, there’s so much more to discover beyond the usual advice about heart health and mobility.

At EVERFIT, we’ve seen firsthand how movement transforms lives – often in ways that surprise both our clients and their families. The benefits of exercise for older adults go far beyond what most people imagine, touching nearly every aspect of wellbeing in ways science is only just starting to understand.

What if we told you a gentle morning stretching routine could improve your memory? Or a weekly dance class could be as effective as certain medications for improving your mood? Or strength training could actually prevent falls more effectively than using mobility aids?

In this article we’re going to explore the lesser known, sometimes surprising benefits of being active in later life. These are the transformations we see every day in living rooms across the country – the quiet revolutions happening when older adults reconnect with movement in ways that work for them.

The Reality of Exercise in Later Life

Before we get into these secret benefits, let’s address the elephant in the room. For many older adults in the UK, exercise has become a forgotten pleasure. According to Age UK, over 4 million people aged 65 and over in the UK are inactive, doing less than 30 minutes of moderate physical activity per week.

It’s not because older adults don’t want to move – far from it. Often it’s a combination of circumstances: health concerns, lack of tailored guidance, limited access to suitable facilities or simply not knowing where to start. Sometimes it’s the myth that exercise has to be strenuous or uncomfortable to be beneficial.

The truth is very different. Movement comes in many forms and finding the right approach can turn later life from a period of decline into one of discovery, connection and growth.

1. The Neurological Wonder: How Exercise Rewires the Ageing Brain

The Brain-Body Connection That Defies Age

One of the most exciting discoveries in recent years is how exercise affects our brains, especially as we age. Far from being fixed and declining, our brains have remarkable plasticity – the ability to form new connections and even generate new cells – well into our later decades.

Movement is a powerful catalyst for this neurological resilience.

The Memory Boost You Weren’t Expecting

Research in the British Journal of Sports Medicine found moderate aerobic exercise (like brisk walking) increases the size of the hippocampus – the brain region responsible for verbal memory and learning. For older adults this meant measurable improvements in memory tests after just six months of regular activity.

What does this look like in practice? One of our clients, Margaret from Bristol, noticed she was remembering more names and details from her book club discussions after three months of our guided walking programme. “I thought I was just getting some fresh air,” she told us, “but I’m finding my mind feels sharper too.”

Mood Elevation Beyond Medication

The relationship between movement and mood becomes particularly important in later life when social isolation and life transitions can sometimes lead to low mood or anxiety.

Exercise – even gentle options like tai chi or seated movement sessions – triggers the release of endorphins, those natural mood elevators that create feelings of positivity and calm. But the benefits go beyond simple biochemistry.

For many of our clients, the routine of exercise provides structure, purpose and a sense of achievement that boosts self-esteem. When Arthur, 78, started his twice-weekly strength training sessions with his EVERFIT Practitioner he wasn’t expecting the emotional lift. “I feel like I’ve accomplished something important and that feeling stays with me for days,” he says.

Delaying Cognitive Decline: The Exercise Advantage

Perhaps most remarkable is the growing evidence that regular physical activity may delay or reduce the risk of dementia and cognitive decline. A landmark study in The Lancet identified physical inactivity as one of the modifiable risk factors for dementia – meaning we can do something about it.

The mechanism appears to be multi-faceted:

• Exercise improves blood flow to the brain* Physical activity reduces inflammation and oxidative stress

• Movement promotes the growth of new blood vessels in the brain

• Activity stimulates the production of growth factors that support brain cell health

These neurological benefits don’t require marathon training or intense gym sessions. Consistency matters more than intensity, with studies showing that even 150 minutes of moderate activity per week—just over 20 minutes daily—can make a difference.

2. Social Connections: The Exercise Benefit Nobody Talks About

From Isolation to Community Through Movement

One of the most overlooked benefits of exercise in later life has little to do with muscles or metabolism—it’s the power of movement to create and strengthen social bonds.

In a country where over 1.4 million older people report feeling lonely, the social aspect of physical activity deserves far more attention than it typically receives.

How Movement Creates Meaningful Interactions

When Jean, 84, first started her chair yoga sessions at home with her EVERFIT Practitioner, Samira, she was primarily hoping to ease her arthritis pain. Six months later, she counts the weekly social interaction as equally valuable to the physical benefits.

“We chat while I’m doing my exercises, and Samira remembers everything about my grandchildren and what’s happening in my garden,” Jean says. “I look forward to these conversations almost as much as I do the movement itself.”

This social dimension of exercise creates a virtuous cycle: the connection motivates consistent participation, which enhances physical benefits, which in turn makes social engagement easier and more enjoyable.

From One-on-One to Community Connections

While individual sessions provide valuable personal connection, they often serve as a bridge to wider community involvement. Many of our clients find that as their confidence with movement grows, they’re more willing to join community activities they previously would have avoided.

Richard, 76, began with home-based strength training after a fall left him nervous about going out. After four months working with his EVERFIT Practitioner, he felt confident enough to join a local walking group.

“I wouldn’t have dreamed of doing this a year ago,” he told us. “Now I have six new friends and we sometimes go for coffee after our walks. My calendar has never been so full!”

For many older adults, the journey from isolation to connection begins with just one supportive relationship centered around movement. Our support at home approach is designed specifically to nurture this progression at a comfortable pace.

3. Sleep Quality: The Underrated Recovery System

The Exercise-Sleep Connection in Later LifeIf you’ve ever thought poor sleep was just part of getting older, it’s time to think again. While some changes to sleep patterns are normal as we age, chronic sleep problems are not a required part of getting older—and exercise may be one of the most effective natural solutions.

How Movement Helps You Sleep

Regular physical activity helps with sleep in many ways:

• It synchronises our internal body clock

• It reduces time to fall asleep

• It increases deep, restorative sleep

• It reduces night-time wakefulness

• It may help with sleep-disrupting conditions like sleep apnoea and restless leg syndrome

For Dorothy, 79, the improvement in sleep quality was an added bonus when she started her three times a week gentle exercise programme. “I’ve tried everything for my insomnia—herbal remedies, prescription medications, even counting sheep,” she laughs. “Nothing worked as well as simply moving more during the day. Now I fall asleep within minutes rather than hours.”

Timing Matters: When to Exercise for Better Sleep

The timing of exercise can impact its effect on sleep. While any movement is generally good, our practitioners have found that for clients with sleep issues, morning or early afternoon sessions often work best.

“Evening exercise is great for some people,” explains James, an EVERFIT Practitioner in Manchester. “But for clients with sensitive sleep patterns, we sometimes find that doing more energetic activities earlier in the day and saving gentle stretching or relaxation exercises for the evening creates the perfect balance for sleep.”

4. Digestive Health: The Gut Benefits of Exercise

Exercise for Better Digestion

The link between exercise and digestive health is one of those important health relationships that rarely makes the headlines but affects quality of life big time.

Regular physical activity supports healthy digestion in several ways:

• It helps maintain a healthy weight, reducing pressure on the digestive organs

• It stimulates intestinal contractions, helping food move through the digestive system

• It reduces the risk of constipation, a common and uncomfortable issue in later life

• It helps manage symptoms of conditions like IBS

• It supports a healthier gut microbiome—those beneficial bacteria that influence everything from digestion to immunity### Gentle Movement Solutions for Common Digestive Issues

For many older adults, digestive discomfort becomes a limiting factor in daily life. Simple, targeted movement can make a big difference.

When Eileen, 82, mentioned digestive discomfort to her EVERFIT Practitioner, they added specific gentle abdominal movements and walking to her programme. "I’d been living with that discomfort for so long I thought it was normal for my age," Eileen says. "Now I know better—it wasn’t age, it was lack of movement."

Our practitioners often recommend simple techniques clients can do between sessions:

• Gentle seated twists to stimulate digestion

• Abdominal breathing exercises to massage internal organs

• Short walks after meals to aid food processing

• Specific stretches to relieve gas and bloating

These are just one part of our approach to holistic wellbeing for older adults, recognising that comfort and dignity in everyday bodily functions are key to quality of life.

5. Immune Function: Moving Towards Better Health

The Exercise-Immunity Link

As we age, our immune systems naturally change in ways that make us more prone to illness. But research is showing that regular physical activity can offset this decline, supporting immune function in many ways.

Studies in the Journal of Sport and Health Science have found that moderate exercise boosts the activity of immune cells that target viruses and bacteria. Even more importantly, consistent physical activity reduces chronic, low-grade inflammation that underlies many age-related conditions.

Finding the Sweet Spot for Immune Support

When it comes to exercise and immunity, more isn’t always better. The relationship follows what scientists call a “J-curve”—moderate exercise improves immunity, while extreme exercise without recovery can temporarily suppress it.

For older adults, this means gentle, consistent movement often provides the best immune support. Activities like walking, swimming, tai chi or light resistance training done regularly create the perfect conditions for immune support.

William, 75, noticed this after starting regular sessions with his EVERFIT Practitioner. “I used to catch every cold going around,” he says. “This past winter was the first in years I didn’t get sick once. The only thing I changed was adding these movement sessions three times a week.”

Reducing Inflammation Through Movement

Chronic inflammation—the persistent, low-grade activation of the immune system—is increasingly recognised as a driver of many age-related conditions, from heart disease to arthritis to cognitive decline.Exercise has anti-inflammatory effects. Each session triggers an acute inflammatory response that paradoxically trains the body to better regulate inflammation overall, resulting in lower baseline inflammation levels.

For older adults living with inflammatory conditions like arthritis, this means that appropriate exercise—far from making symptoms worse—can actually provide relief when tailored to individual needs.

6. Independence Preservation: The Ultimate Benefit

Functional Fitness for Everyday Life

Perhaps the most important benefit of exercise in later life isn’t measured in heart rate or muscle mass, but in something far more personal: the ability to maintain independence and do the things that bring joy and meaning.

Functional fitness—the specific strength, balance, flexibility and endurance needed for daily activities—responds remarkably well to targeted exercise, even in advanced age.

The Key Components of Independence

Our work with thousands of older adults has identified several physical capabilities that contribute most to independence:

Lower Body Strength

The ability to get up from a chair, climb stairs and get in and out of a car without assistance depends mainly on lower body strength. Simple exercises like chair rises, step-ups and gentle squats can improve this capacity even after decades of sedentary living.

Joan, 88, could barely stand from her favourite armchair without assistance when she started working with her EVERFIT Practitioner. After six weeks of chair rise exercises she can now stand independently and has resumed her garden outings. “Being able to get up on my own has given me back my freedom,” she says.

Balance and Fall Prevention

Falls are one of the biggest threats to independence in later life, with over 4 million falls occurring annually among older adults in the UK. Regular balance training can reduce fall risk by up to 40%, according to the Cochrane Database of Systematic Reviews.

Simple balance exercises—standing on one leg while holding a support, heel-to-toe walking or tai chi movements—progressively challenge and improve the body’s balance systems. These exercises prevent the falls older people fear, maintaining confidence and independence.

Upper Body Function

The ability to reach cupboards, carry groceries, open jars and handle personal care depends on upper body strength and mobility. Light resistance training using bands, small weights or even household items can preserve these capabilities.

Harold, 81, was struggling to wash his hair independently when he started his EVERFIT programme. After two months of gentle shoulder and arm exercises he could regain this ability and return to his hobby of watercolour painting which requires similar overhead movements.

Measuring Progress Through Real-Life Activities

Rather than focusing solely on abstract measures like weight lifted or minutes exercised we track progress through meaningful daily activities—what we call “life metrics”. These include:

• Time taken to get up from a chair five times

• Distance walked in six minutes

• Ability to put on socks independently

• Reach distance when retrieving items from shelves

• Time taken to prepare a simple meal

These practical measurements provide motivation by connecting exercise to quality of life improvements that matter.

7. Pain Management: Movement as Medicine

The Paradox of Rest vs. Movement

When in pain the natural instinct is often to rest and avoid movement. Yet for many chronic pain conditions common in later life, appropriate exercise has been shown to be one of the most effective non-pharmaceutical interventions available.

This creates what many of our clients initially perceive as a paradox: movement as a solution for pain, rather than a cause of it.

How Exercise Relieves Different Types of Pain

Arthritis Pain

For both osteoarthritis and rheumatoid arthritis, exercise strengthens the muscles surrounding affected joints, improves joint stability and enhances the production of synovial fluid that lubricates joints. Research in Arthritis Care & Research shows exercise can reduce arthritis pain by approximately 40% when done consistently.

Back Pain

Strengthening core muscles and improving flexibility through targeted exercises can reduce chronic back pain dramatically. A review in the British Journal of Sports Medicine found exercise therapy was as effective as many conventional medical treatments for chronic lower back pain.

Margaret, 76, had suffered from back pain for decades before starting her EVERFIT programme. “I was taking pain medication daily and still struggling,” she says. “After three months of gentle core strengthening and stretching I’ve reduced my medication by half and some days I don’t need it at all.”For conditions like fibromyalgia with widespread pain, low intensity exercises like swimming, walking or tai chi have been shown to reduce pain sensitivity and improve overall function.

The Right Approach: Working With Pain Not Against It

Our practitioners are trained to help clients distinguish between harmful pain (which signals potential injury) and the temporary discomfort that sometimes accompanies therapeutic movement.

“The key is to start gently and progress gradually,” explains Sarah, an EVERFIT Practitioner who specialises in pain management. “Many clients are surprised to find that movements they initially found uncomfortable become easier and even pleasant as their bodies adapt.”

This gentle approach allows older adults to break the cycle of pain→inactivity→increased weakness→more pain that so often leads to declining function.

8. Confidence and Self-Efficacy: The Psychological Power of Physical Capability

Beyond Physical Strength: Building Mental Resilience

The psychological benefits of exercise in later life go far beyond mood enhancement. Perhaps one of the most valuable outcomes is the development of self-efficacy—the belief in one’s ability to succeed and overcome challenges.

When older adults discover they can still learn new movements, progressively increase their capabilities and achieve goals they thought were beyond them this confidence often transfers to other areas of life.

From “I Can’t” to “I Can”: The Transformation Process

Elizabeth, 79, refused to participate in her local community centre activities because “I’m too old for that sort of thing”. After six months of home-based exercise sessions with her EVERFIT Practitioner she not only attends weekly community events but has recently volunteered to help organise them.

“Once I realised I could still improve physically I started questioning what else I might be capable of,” she explains. “It’s like rediscovering parts of myself I thought were gone for good.”

The Ripple Effect of Physical Confidence

This newfound confidence creates a positive cycle:

1. Success with physical activities builds confidence

2. Increased confidence encourages trying new activities

3. New activities create new social connections

4. Social connections provide motivation to continue exercising

5. Continued exercise brings further improvements and confidenceFor many older adults this virtuous cycle begins with just one supportive relationship and one achievable movement goal. Our practitioners are trained to identify and build upon these early successes and create momentum.

9. Hormonal Balance: The Chemical Benefits of Movement

Exercise as Hormonal Therapy

The endocrine system—our body’s hormone-producing network—undergoes significant changes as we age. These changes affect everything from metabolism to mood to bone density. Regular physical activity has been shown to positively influence hormonal balance in ways that are particularly beneficial for older adults.

Key Hormonal Benefits of Regular Movement

Insulin Sensitivity

Exercise improves the body’s response to insulin, helping to maintain stable blood sugar levels and reduce the risk of Type 2 diabetes which affects nearly one million adults over 65 in the UK.

Growth Hormone Production

While growth hormone naturally declines with age, regular exercise—particularly strength training—stimulates its production. This hormone helps maintain muscle mass, supports bone density and promotes tissue repair.

Robert, 77, was concerned about his thinning bones when he started working with his EVERFIT Practitioner. After implementing a programme that included weight-bearing exercises and resistance training his follow-up bone density scan showed significant improvement. “My doctor was quite surprised,” Robert says. “He asked what medication I was taking and I told him it wasn’t medication—it was movement!”

Cortisol Regulation

Often called the “stress hormone” cortisol levels can become dysregulated with age. Appropriate exercise helps normalise cortisol patterns, improving stress resilience, sleep quality and immune function.

Endorphin Release

These natural mood elevators are released during enjoyable physical activity, creating feelings of wellbeing and naturally reducing pain perception—particularly valuable benefits for those managing chronic conditions.

Tailoring Exercise for Hormonal Health

Different types of movement affect our hormonal systems in different ways:

• Strength training particularly supports growth hormone and testosterone production

• Moderate aerobic activity helps improve insulin sensitivity

• Mind-body practices like tai chi and yoga help regulate cortisol

• Any enjoyable movement can stimulate endorphin release

This is why our approach emphasizes variety and personalization in movement programmes so each client receives the specific hormonal benefits most relevant to their health goals.

Digestive Health Revisited: The Gut-Brain Connection

The Second Brain in Your Gut

Scientists are increasingly recognising the gut as our “second brain”—an extensive network of neurons lining our digestive tract that communicates bidirectionally with our central nervous system. This gut-brain axis plays a crucial role in both physical and mental health, especially as we age.

Regular physical activity benefits this system in several ways:

• Improves gut motility, reduces constipation and digestive discomfort

• Enhances microbial diversity in the gut, which is associated with better health outcomes

• Reduces inflammation throughout the digestive tract

• Supports the production of beneficial compounds that affect mood and cognition

Movement for Microbiome Health

The trillions of bacteria in our digestive tract—collectively known as the gut microbiome—perform countless functions essential to our health. Research published in the journal Medicine & Science in Sports & Exercise suggests that regular exercise increases the diversity and health of these bacterial communities.

For older adults this microbial diversity is particularly important as it tends to decline with age and may contribute to increased inflammation and reduced immune function.

Simple daily movement—even gentle walking—appears to support healthier bacterial populations which in turn influence everything from immune response to mood regulation.

Creative Expression Through Movement: Joy in Motion

Rediscovering the Joy of Movement

While much of our discussion has focused on the health benefits of exercise in later life, perhaps the most immediate and personal benefit is the simple joy of movement itself—something many older adults have forgotten or become disconnected from.

Movement is a form of expression, a way of experiencing the world that transcends age. Whether it’s swaying to music in the living room, feeling the rhythm of walking in nature or experiencing the satisfaction of increased strength, physical movement connects us to a fundamental aspect of being human.

Finding Your Movement Language

Just as we each have unique personalities and preferences, we each have our own natural movement affinities—what some physical therapists call “movement languages”. Some people naturally respond to rhythmic movements, others to flowing motions, still others to precise, strength-based activities.

Our practitioners work to help clients rediscover their personal movement languages, often unlocking joy and motivation that has been dormant for years.Margaret, 83, found her love of dance during what was meant to be a standard mobility session. “When my practitioner put on some 1950s music to make the exercises more enjoyable, something just clicked,” she says. “Now I dance in my kitchen every morning while waiting for the kettle to boil. My neighbours probably think I’ve gone mad, but I haven’t felt this energetic in decades!”

Movement as Self-Expression

For many older adults, especially those with limited verbal communication due to conditions like stroke or dementia, movement becomes an important form of self-expression. Through movement—whether dance, gentle stretching or simply walking—emotions, memories and personality continue to shine through, maintaining a sense of identity and agency.

This expressive dimension of movement is why exercise in later life should never be reduced to merely a health intervention. It is, at its best, a continuation and celebration of individual personhood.

Putting Knowledge Into Action: Starting Your Movement Journey

Start Where You Are

The benefits we’ve discussed are available to virtually everyone, regardless of age, current fitness level or health status. The key is to start with appropriate movements and progress gradually.

For those unsure where to start here are some gentle entry points that have worked for our clients:

Chair-Based Movement

Simple seated exercises that improve strength, flexibility and circulation can be done by almost anyone. Even those with significant mobility limitations can benefit from gentle arm raises, seated twists and ankle rotations.

Walking Programmes

Whether it’s a few steps in the garden or a stroll around the neighbourhood, walking is often the perfect foundation exercise. It requires no special equipment and can be easily adjusted to individual capabilities.

Water-Based Exercise

For those with joint pain or balance concerns, movement in water provides natural support and resistance while reducing impact on sensitive joints.

Mind-Body Practices

Approaches like gentle yoga, tai chi and qigong combine movement with breathing and attention, creating multiple benefits simultaneously.

The Professional Advantage: Working with a Specialist

While independent movement is valuable, working with professionals who understand the unique considerations of exercise in later life can accelerate progress and ensure safety.

Our EVERFIT Practitioners are trained to:

• Assess current abilities accurately

• Identify movement patterns that may cause discomfort

• Design progressive programmes that build confidence

• Adapt exercises to accommodate existing health conditions

• Provide motivation and accountabilityThis expertise is especially important for those with chronic conditions or returning to movement after a long time of inactivity. If you’re interested in joining our team and become a practitioner, we provide full training in supporting older adults through movement.

Consistency Over Intensity: The Key to Success

One principle has been proven true across thousands of client journeys: consistency beats intensity. Small, manageable movements done regularly yield far more benefits than occasional intense sessions followed by days of inactivity.

For most older adults this means:

• Short (10-20 minute) movement sessions

• Done daily or near-daily

• Variety to keep it interesting

• Social elements when possible

• Focus on enjoyment rather than effort

This creates sustainable habits that continue to deliver benefits year after year.

It’s Never Too Late to Start

The research is clear and our experience shows it: the human body remains amazingly adaptable throughout life. Strength, balance, flexibility and endurance can be improved at any age – even in the 80s, 90s and beyond.

More importantly these physical improvements translate into real life benefits that enhance independence, dignity and joy. From being able to play with grandchildren to maintaining household independence to finding new hobbies, the benefits of exercise in later life extend into every area of wellbeing.

At EVERFIT we’ve seen countless transformations that started with simple movements. We’ve seen clients go from needing assistance to stand to walking confidently in their communities. We’ve celebrated with those who regained the ability to garden, travel, dance or simply manage their daily activities with ease.

These successes aren’t from intense training programs or superhuman effort. They come from consistent, appropriate movement, guided by expert support and fuelled by the discovery – or rediscovery – of the joy of moving one’s body.

Whether you’re considering your own movement journey or supporting a loved one in theirs, remember this fundamental truth: it’s never too late to start. The first movement – however small – is always the most important one.

Take the First Step With Us

If you or a loved one need personalized support to start or progress a movement journey we can help. Our EVERFIT Practitioners bring expertise, empathy and encouragement to your home, creating programmes tailored to your needs, preferences and goals.

Let’s take that first step together. Contact us today to find out how our in-home support can help you unlock the hidden benefits of exercise in later life – benefits that go far beyond physical fitness to every area of wellbeing.

Your movement journey starts with one step and we’d love to walk with you.