Top 10 Myths About Movement After 55

As we age, it’s easy to assume that certain things are (figuratively and physically!) out of our reach. But when it comes to movement, many of the beliefs we hold about aging are outdated. Let’s set the record straight and explore how we can keep our bodies strong, flexible, and energized, both today and years into the future.

1. If you have arthritis, you should avoid strength training.

Truth: In fact, strength training is one of the best ways to manage arthritis. It helps reduce joint pain, improve mobility, and strengthen the muscles around your joints, providing support and relieving stress on them. Start with light weights or resistance bands, and listen to your body as you go.

2. You lose muscle just because you age—there’s nothing you can do about it.

Truth: While muscle mass does decrease as we age, it doesn’t have to be a rapid or irreversible process. Strength training, bodyweight exercises, and maintaining an active lifestyle can help you keep—and even build—muscle, increasing your functional strength and stability.

3. You can improve your balance after age 60

Truth: Balance can absolutely be improved at any age! Regular balance exercises, like standing on one leg, yoga, or tai chi, can significantly improve coordination and reduce the risk of falls. The key is consistent practice and gradual progression.

4. Gentle movement is just as effective for building strength as high-intensity workouts.

Truth: Gentle, low-impact movements are incredibly effective for building strength—especially when done with focus and intention. Yoga, Pilates, and resistance bands are great examples of exercises that can strengthen muscles without putting unnecessary strain on your joints.

5. Once you’ve had a fall, you should limit your activity to avoid falling again.

Truth: While it’s crucial to rest immediately after a fall, prolonged inactivity can actually weaken your muscles and increase your fall risk. Once cleared by a healthcare provider, gentle movement and exercises to improve balance, strength, and flexibility can help you avoid future falls.

6. Back pain means you should stop exercising until it goes away.

Truth: In most cases, gentle movement can relieve back pain. Strengthening your core, improving posture, and stretching tight muscles can all alleviate discomfort. Gone are the days of bed rest for back pain! Focus on low-impact exercises and avoid twisting or overexerting yourself while recovering.

7. It’s normal to lose flexibility as you age—but you can get it back.

Truth: Flexibility can absolutely be maintained—and improved—as we get older. With consistent stretching and mobility exercises, like yoga or Pilates, you can regain flexibility, which will improve your range of motion, reduce pain, and increase your overall comfort.

8. Posture doesn’t really matter once you’re older.

Truth: Good posture is essential at any age. It helps with balance, reduces strain on your muscles and joints, and can even improve your breathing and energy levels. Regular posture checks, along with strengthening exercises for your back and core, will help you stay aligned and comfortable.

9. Joint pain is a reason to stop moving.

Truth: Movement can actually help reduce joint pain! Low-impact activities like swimming, walking, and cycling can improve joint function and relieve stiffness. It’s important to work within your limits and choose movements that support joint health without exacerbating pain.

10. You need equipment and/or a gym membership to build strength.

Truth: Building strength can be done with minimal equipment—or none at all! Bodyweight exercises, resistance bands, or even household items can be used to strengthen your muscles. The key is consistency and choosing movements that challenge your body safely.

Movement After 55: The Key to Longevity and Quality of Life

The myths surrounding movement after 55 can be discouraging, but the truth is empowering: You are never too old to move; your body craves it at any age! Whether it’s building strength, increasing flexibility, or improving balance, it’s vital for maintaining your quality of life both today and years into the future.

Ready to get started?

If you’re nervous about where to begin, try a free week of yoga with me! It’s never too late to start and our friendly community of seniors can prove it. You deserve to feel strong, confident, and capable in your body.

Comment below with any myths you’ve heard about movement and aging—or share your experiences with overcoming challenges! Let’s keep this conversation going and support each other on the journey toward greater length, strength, and overall quality of life!