As we age, maintaining physical health becomes more important than ever—especially for those over 60. But despite the best intentions, many older adults fall into common traps that can lead to injury, reduced mobility, or declining well-being.

Lucy Macdonald, a leading physiotherapist from Restart Physio, shares six key habits she wishes people over 60 would stop doing—and what to do instead to stay strong, mobile, and healthy well into your later years.

Doing Too Much Too Soon

This is the number one cause of pain and injury in older adults, according to Macdonald.
“Sudden increases in activity levels, or doing something your body hasn’t done in a while, is a fast track to injury,” she warns.

What to do instead:

Increase activity gradually. Break big tasks—like gardening or home renovations—into smaller sessions. Train your body before engaging in more intense activities, like playing football with the grandkids.

Thinking ‘Strength Training Isn’t for Me’

Strength training isn’t just for bodybuilders—it’s essential for anyone looking to prevent muscle loss and improve mobility as they age.

“It’s never too late to start. Just two half-hour sessions a week can make a huge difference,” says Macdonald.

Start with light weights and focus on all major muscle groups. Consider working with a physiotherapist for proper form and progression.

Believing Your Best Days Are Behind You

Aging doesn’t mean giving up on your goals or passions. In fact, many people find they have more time in their 60s and 70s to focus on health and hobbies.

“Some of the fittest people I know are in their 70s. It’s all about mindset and lifestyle choices,” Macdonald emphasizes.

Embrace your retirement years as an opportunity to invest in your body and mind with regular exercise, social interaction, and good nutrition.

Expecting to Get Away with the Bad Habits of Youth

Lack of sleep, poor diet, and inconsistent exercise have a much greater impact as we age.

“Older bodies take longer to recover, and bad habits catch up faster,” warns Macdonald.

Prioritize rest, balanced meals, hydration, and a consistent exercise routine. These lifestyle fundamentals become non-negotiable after 60.

Being Afraid to Try Something New

Whether it’s yoga, swimming, or pickleball, trying a new activity can boost physical health and emotional well-being.

“There’s so much out there. Find something you enjoy and stick with it,” Macdonald suggests.

Look for community classes, walking groups, or local meetups to stay motivated and socially engaged.

Thinking Declining Balance Is Inevitable

Falling is one of the leading causes of injury in older adults, but you can actively reduce your risk.

“If you work on your balance, you’ll improve it. If you don’t, it will decline,” says Macdonald.

Quick tip:

Add balance exercises to your daily routine. For example, while brushing your teeth, stand on one leg with your eyes closed. Keep a hand near a counter for support.
Final Thoughts: Invest in Your Health After 60

Staying mobile, strong, and confident into your 60s, 70s, and beyond is entirely possible. By avoiding these six common pitfalls and adopting small, consistent habits, you can enjoy greater energy, independence, and overall quality of life. At Orleans Family Health Clinic, we’re committed to supporting your healthy aging journey. Whether you need advice on supplements for joint health, help managing chronic pain, or guidance on starting a safe fitness routine, our physicians are here to help — no appointment needed.

Visit us or speak with our doctors today to take the next step toward staying strong and mobile over 60.

Disclaimer: The medical information on this site is provided as an information resource only and is not to be used or relied on for any diagnostic or treatment purposes. This information does not substitute for professional diagnosis and treatment. Please do not initiate, modify, or discontinue any treatment, medication, or supplement solely based on this information. Always seek the advice of your healthcare provider first. Full Disclaimer.