Aches and Pains, but Strong Legs: Staying Active After 60
Is regular exercise for an older person really worth the trouble?
Are brisk walks or runs possible for those of us who were never athletes in the first place?
I came across a story on Reddit that caught my attention. A young gym-goer posted about an older man—somewhere in his 80s—who “worked out like Jack LaLanne.” The older fellow wasn’t just fiddling around with 3-pound weights; he was doing the serious stuff.
Then one day, the man stopped showing up. Everyone worried about what had happened. Three months later, he returned—walking slowly, clearly in pain. When people asked, he explained that he had been in a rollover car accident. But now he was back, on his way to recovery—and he meant it.
I’m always impressed by these “super athletes” who remain strong and vigorous in old age. I once met an 86-year-old swimmer at the local Y. He proudly told me that he swam a half a mile three times a week. (And a few years ago it was a mile each time.) I would watch him in the next lane, slowly gaining ground ahead of me like a barracuda. Of course, health is partly a gift—but probably more of it depends on what we do to keep ourselves in shape than we like to admit.
Getting Back in Shape After 60
It seems that people who were athletes when they were younger often find it easier to return to exercise later in life. Still, it’s never too late to begin. I have several friends who started running again in their 60s—and so did I.
For me, the reason was simple: I wanted to stay two steps ahead of my age. I knew the benefits of regular exercise, and I couldn’t expect to “get away with it” forever by sitting on the couch and sipping Sleepy Time tea.
Since my early 60s, I’ve taken part in two or three running races during the summer. Those events have kept me motivated—they give me something to train for, a goal to chase. Knowing there’s a 5K (3.1 miles) on the calendar helps me stay consistent and focused.
But there’s sometimes a reckoning with my age.
In one race I recall a young boy, age 10, who was gaining on me as I entered the final stretch. I heard a bystander (probably his mom) call out to him, “Pass up that guy in front of you.” When he pulled up beside me, I decided to give him a little victory of his own and let him go ahead. (Easy to do since my energy was just about gone.) I suppose I gave up a small piece of my dignity, but it felt like the right trade.
I have to admit that because of my age, I often feel like the oddball at the gym. When I go there I look around and say to myself, “Where are the other gray-haired guys?” The answer, I tell myself, is to enter the room smugly, sport a firm smile and act as if you own the place.
Three Tips to Help You Start Moving Again
After reading Reddit threads and a few medical sources, I’ve come up with three practical tips to help anyone—especially older adults—get involved in a regular exercise routine. Health experts say that just twenty minutes a day of vigorous activity, such as brisk walking, can do wonders for maintaining overall health.
Tip #1: Overcome Inertia
We all tend to become couch potatoes, especially as we age. I’ll admit that vigorous exercise can make you sore, and mornings can feel a little stiff. But remember—those aches are your body’s way of building new muscle and resilience.
Start slow, of course. Don’t go out and try to run two miles if you haven’t been active. Work up gradually and celebrate small wins.
Tip #2: Know Your Limits
There’s a fine line between challenge and overexertion. The very first marathon runner in history reportedly dropped dead after running 26 miles to deliver his message. That’s pushing things a bit too far!
Listen to your body. Build endurance over time, and don’t ignore pain—especially in your knees, hips, or back.
Research from Finland showed that most (70%) of the injuries in athletes over age 60 were overuse injuries.
Tip #3: Find Joy in the Movement
Make exercise enjoyable. I listen to audiobooks or podcasts when I run; others prefer music. Often, I find myself looking forward to hearing the next chapter more than the run itself—but by the time I’m done, I’m glad I went.
If you’d like more on how activity ties into independence in later years, you might find my free guide, “10 Signs that Your Aging Parent Needs Help at Home” helpful—it frames how lack of movement can signal bigger issues.
What Older Exercisers Are Saying
Here are a few insights from older Reddit users who were asked whether activities like running, biking, or hiking damage the knees:
“If your knees are healthy to begin with, running can actually strengthen them.” – FaithlessnessPlus164
“I started running consistently about 4 years ago. I’m 54… My joints all feel great. The important thing is to listen to your body and not push through pain.” – Augustin323
“The best-looking and best-moving folks in their 70s and 80s are almost always the hikers and cyclists.” – AZPeakBagger
“At 61, I do all the things on your list—run, hike, cycle, ski—and I’ve never had knee problems.” – baddspellar
And Northwestern Medicine backs them up. On its website, the health system notes that while many people think running ruins your knees, several recent studies have actually debunked that myth. In fact, running tends to protect against knee arthritis.
Get Moving
It’s never too late to start moving again. You don’t need to become a “super athlete” or run marathons. Just get off the couch, find something you enjoy, and make it a regular habit. The rewards—a stronger body, sharper mind, and happier outlook—are well worth the effort.
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