The best ways to stay fit as you age

Let’s face it, life doesn’t slow down as we get older. But that doesn’t mean we should hit pause on our health. Whether you're just entering your 30s or enjoying your 50s, staying active plays a huge role in helping you feel strong, sharp, and ready for whatever life throws your way.

In this guide, we’ll walk you through how fitness needs change with age, the best exercises to try in your 30s, 40s and 50s, and how much movement your body really needs to feel its best, no burpees required.

Why exercise matters more as we get older

You’ve probably heard that regular exercise can boost your mood, improve your sleep, and reduce your risk of illness. But it’s also one of the best things you can do to support your bones, muscles and brain health, especially as time ticks on.

In fact, staying active as we age can help:

• Improve mental wellbeing and reduce anxiety
• Maintain muscle strength and joint flexibility
• Support heart health and lower disease risk
• Boost balance, coordination and bone density
• Keep you socially connected and energised

How much exercise do you really need?

Let’s bust a myth: You don’t need to spend hours in the gym every day to stay healthy.

According to the Department of Health, adults should be active most days, each week, by doing either:

• 2.5 to 5 hours of moderate-intensity exercise (like brisk walking, cycling or swimming) per week, or
• 1.25 to 2.5 hours of vigorous-intensity exercise (like running or fast aerobics), or a mix of both

You should also include muscle-strengthening activities on at least two days per week.

The key is consistency. A little movement every day adds up, especially when you’re busy juggling work, kids, or trying to enjoy your downtime. And yes, even walking the dog, dancing in the kitchen, or gardening count!

Getting fit in your 30s: Build strength and beat the stress

Your 30s are a great time to get serious about long-term health. You’re probably working hard, maybe even raising a family, and trying to squeeze everything in, but this is when your body may start to lose muscle mass if you’re not moving enough.

Best exercise for over 30s:

• Cardio like walking, jogging or cycling helps protect your heart.
• Strength training think bodyweight moves or light weights) helps slow muscle decline and improve bone density.
• Aerial yoga is a fun and stress-relieving way to boost flexibility and balance – plus, it’s something different!
• Krav Maga or other martial arts can help build confidence, improve fitness fast, and teach handy self-defence skills.

Aim to do some sort of exercise most days of the week, but even 20 minutes of movement a day can do wonders. Think of it as “exercise by age”: the earlier you start, the stronger your foundation.

Over 40s fitness: Focus on strength, balance and smart recovery

Your 40s are all about finding balance. You’re probably feeling the effects of ageing a little more (hello, creaky knees!), and may be noticing some changes to your energy, weight, or flexibility. But with the right approach, you can feel stronger than ever.

Best exercises for over 40s:

• Resistance training is great. Lifting weights, rowing, or bodyweight exercises help maintain muscle and support metabolism.
• Low-impact cardio like swimming, hiking or dancing supports heart health without stressing the joints.
• Pickleball is a social and easy-to-learn game that’s great for cardio, reflexes, and a good laugh.
• Archery may not seem like a workout, but it helps build upper-body strength, improve focus and mental calm.

Try for 30–45 minutes a day, mixing strength and cardio. But remember, rest and recovery is just as important. Overtraining can lead to injury, especially if you’re doing exercises your body isn’t used to.

Choosi tip: If you’ve searched “4 exercises to avoid over 40,” here’s a quick snapshot. Avoid high-impact movements (like box jumps or deep squats) if they cause pain, skip repetitive heavy lifting without proper form, and steer clear of long-distance running unless your joints are happy with it. Always listen to your body!

Fitness in your 50s and beyond: Move for longevity and joy

Your 50s are a time to do more of what you love – whether that’s dancing, bushwalking, or simply playing with the grandkids. And the more you move, the better you’ll feel.

Best exercises for over 50s:

• Tai Chi or yoga supports balance, flexibility and mindfulness.
• Line dancing or social dance classes are surprisingly good workouts and a great way to meet people.
• Swimming is a full-body, joint-friendly activity that builds strength and stamina.
• Pétanque (aka boules or Bocce), a game similar to lawn bowls, gets you outdoors, improves focus and coordination, and keeps things social.

Worried about your bones? You’re not alone. Osteoporosis becomes more of a risk post-50, so include weight-bearing exercises like walking, gentle strength training or resistance bands to help protect your bones.

Tips to stay on track - at any age

• Make it social: Grab a friend or join a group. Accountability makes all the difference!
• Mix it up: Trying new things keeps it fun and helps work different muscles.
• Work it into your everyday: Walk while taking phone calls, stretch while watching TV, or ride a bike or walk instead of driving when you can.
• Set small goals: Even five or ten minutes is better than nothing. Just keep moving!
• Listen to your body: Soreness is normal; pain isn’t. Rest when you need to, and ease into new activities.

Health is wealth

No matter your age or fitness level, it’s never too late (or too early) to move your body in a way that feels good. From getting fit at 30 to staying strong in your 50s, there’s no one-size-fits-all answer. The best exercise is the one you enjoy enough to stick with.

And while you’re taking care of your physical health, it might be a good time to take a look at health insurance. Choosi can help you compare health insurance from its Approved Product List, so you can feel confident you’re choosing an available policy that suits you and your family, without the fuss.