It’s that time of year again when we make promises to ourselves to take better care of our health and well-being.

For many, this includes starting, or restarting, an exercise routine.

But getting started, especially for those over 50, can come with its own set of challenges.

To help guide you, Centre Manager and Exercise Physiologist at Avanti Health Centre at 57 Bulcock Street, Caloundra, Chris Theron, is sharing expert advice on how to kickstart a fitness journey tailored for the over-50s community.

Q1. What are some common mistakes people over 50 make when starting a new exercise routine, and how can they avoid them?

Starting a new exercise routine over 50 can be incredibly rewarding for both physical and mental health, but there are some common mistakes people often make.

Here is how to avoid them:

• Begin with low-impact activities and gradually increase. Jumping straight into a high intensity routine without slowly building up can lead to injury. Start with 2-3 days a week and increase frequency as your body adapts.
• Focussing on one fitness component – some people focus solely on aerobic or strength training, and neglect one or the other, or other fitness components.  Incorporating a balance of the two, some aerobic (walking, cycling) and strength training (lifting weights or bodyweight exercises), in conjunction with some balance and flexibility, you will have a well-rounded program.
• Ignoring Flexibility and Balance training – as we age, flexibility and balance decline.  Including activities that improve balance and flexibility allows you to maintain and improve these health and fitness components, so you can continue to put your shoes on, or walk across a bumpy piece of land.
• Overdoing it and not listening to your body – pushing through pain or producing poor technique can lead to injury.  Pay attention to your body’s signals – if you feel pain, stop and rest.  Consult your Exercise Physiologist on the best way forward.

Q2. How can individuals ensure they’re setting realistic and achievable exercise goals for 2025?

• Assess your current fitness level.  Can you walk without pain or discomfort for 5 minutes?  Can you lift the washing basket from the floor to the bed?  Can you get up out of bed easily from a seated position? Can you stand on one leg for 30 seconds?
• A marathon runner doesn’t run 42kms on day one of training.  They set the goal, and slowly and steadily reach the target, starting with 1km, then 2km and so on.  Start your ‘marathon’ today with small, achievable targets and gradually increase them weekly.

Q3. What are some effective strategies to stay motivated and committed to a fitness plan throughout the year?

The Four Pillars of Success

• Number 1 is to have fun.  You must enjoy what you’re doing as it will keep you consistent and committed.
• Number 2 is add variety, complete walks, cycles, strength training or join in a class, so long as you achieve number 1 (have fun!).
• Number 3 is make your activity challenging.  It might be an extra 100m on your walk, it might be an extra set on your gym exercises, it may be 0.5kg more when lifting weights.  Every week add just a little but more.
• Number 4 is combining all 3 of the above pillars – have FUN, add VARIETY, make it CHALLENGING – and you’re on your way to a healthier you.

Q4. As we age, what types of exercises are most beneficial for overall health and longevity?

• Strength training in the number 1 exercise for overall health and longevity.
• As we age, we can develop sarcopenia – this is essentially loss of muscle as we age.  If we lose muscle, we can lose our balance and fall, we can develop other conditions such as osteoporosis, which is low bone density and a high risk of fractures.  We want to maintain a good level of strength, to have good posture to prevent back pain, arm and leg strength to maintain functional movement tasks such as getting out of a chair of lifting an object about head height.
• Other forms of beneficial exercises are cardiovascular exercises, such as walking, cycling and swimming, these will keep our heart and lungs in good condition; balance training, this will reduce the risk of falling over and injuring ourselves; flexibility and mobility exercises, to maintain joint function, reduce stiffness and overall better movement.

Q5. How can Avanti Health Centre in Caloundra help support your fitness journey and provide tailored exercise programs for those over 50?

• Avanti Health Centre is here to help you unlock the secret to longevity and well-being.  Step into a dedicated gym and health facility tailored for the over-50s community, where you can add quality years to your life, make meaningful connections, and experience a renewed sense of energy and vitality.
• Avanti Health Centre supports NDIS, DVA and other Government funded programs such as Home Care Packages and Commonwealth Home Support Program.
• Avanti provides a comprehensive prescription of exercise that is tailored to your exact needs.  Our Accredited Exercise Physiologists will assist you to develop, maintain or improve your heart health, improve lung function, prevention of falls, improve balance and mobility, and best of all, we’re there to support you with supervision and support in the gym.
• Never been a gym person?  That’s OK! We are a gym like no other.  We are a community and would love to support you on your health and fitness journey.
• We’d love to hear from you – call us on 5322 5071 for a complimentary tour of our centre and a chat with one of our team.