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Leg pain after 60? Doctor shares 3 simple ways to stay active and independent
Leg pain after 60? Doctor shares 3 simple ways to stay active and independent: ‘Walking ranks as the safest…’
Leg pain after 60? Doctor shares 3 simple ways to stay active and independent: ‘Walking ranks as the safest…’
Older adults need low-impact exercises to keep them healthy and active. Find out what are these.
Published on: Mar 10, 2026 8:03 PM IST By Adrija Dey Share via Copy link Leg pain is common among older adults because ageing typically affects the joints and leads to wear and tear. This can make everyday activities like walking, climbing stairs or standing for long periods more difficult. However, besides ageing, there may also be other underlying conditions responsible for the pain. As mobility declines, independence can also be affected. But, with the right mix of low-impact exercises, older adults can continue to stay active, mobile and independent.ALSO READ: Suffering from chronic back and neck pain? Surgeon warns of Facet Joint Syndrome: 'Worsens with bending...' Find out how to reduce leg pain among older adults. (Picture credit: Freepik) HT Lifestyle connected with Dr Gagan Tiwari, MD at Kailash Health Village, who shared insights on leg pain and explained that it may not arise from a single cause but from multiple medical conditions, including osteoarthritis, sarcopenia, venous insufficiency, and impaired blood flow due to Peripheral Artery Disease (PAD)
This suggests that several age-related health issues cause leg pain. But structured low-impact exercises can help older adults stay independent while preserving their physical abilities.
Low-impact aerobic exercises for mobility
Walking is the safest. (Shutterstock) The doctor recommended aerobic exercises because they are beneficial in many ways, including better blood circulation, increased body flexibility, and improved performance. Here are the three types of exercises:
1. Walking
“Walking ranks as the safest exercise because it helps people maintain their heart health and mental well-being through its simple execution," Dr Tiwari revealed the benefits of walking, hailing it as the safest for the elderly. It is easy and low-risk. 2. Water-based exercises
The second type the doctor suggested was water-based exercises. He elaborated, "Water-based exercises such as swimming and water aerobics provide low-stress movement options because of buoyancy, which allows for complete muscle conditioning." So activities like these minimise the risk of injury or overexertion. They improve strength gently.3. Chair yoga
The physician also advised doing chair yoga, as it helps to stretch and improve flexibility, enhancing joint health. Besides chair yoga, even everyday activities like gardening offer both physical and mental benefits.Strength training
Dr Tiwari recommended strength training. You might think strength training is too intense for older adults, but it actually helps preserve muscle strength, bone density, and joint stability. He advised two to three weekly sessions of progressive resistance exercises, including sit-to-stand exercises (chair squats), calf raises, seated leg extensions, and side leg raises, as these also improve balance and coordination while reducing risk of falls.Warning signs
The physician urged older adults to seek medical care if they experience persistent symptoms such as pain, swelling, discolouration, or numbness, as these may require testing to rule out Peripheral Artery Disease (PAD) and deep vein thrombosis. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition. ABOUT THE AUTHOR Adrija Dey Adrija Dey’s proclivity for observation fuels her storytelling instinct. As a lifestyle journalist, she crafts compelling, relatable narratives across diverse touchpoints of the human experience, including wellness, mental health, relationships, interior design, home decor, food, travel, and fashion that gently nudge readers toward living a little better. For her, stories exist in flesh and bones, carried by human vessels and shaped through everyday endeavours. It is the small stories we live and share that make us human. After all, humans and their lores are the most natural and raw repositories of stories, and uncovering them, for her, is akin to peeling an orange under a winter afternoon sun. Always up for a chat, she believes the best stories come from unfiltered yapping, where "too much information" is kind of the point. A graduate of Indraprastha College for Women, University of Delhi, and an alumna of the Indian Institute of Mass Communication (IIMC), Delhi, Adrija spends her idle hours cocooned with herbal tea and a gripping thriller, scribbling inner monologues she loosely calls poetic pieces, often with her succulents in attendance. On lazier days, she can be found binge-watching, for the nth time, one from her comfort-show holy trinity: The Office (US), Brooklyn Nine-Nine, or Modern Family. Dancing by herself to her peppy playlists, however, is an everyday ritual she swears by religiously.Read More Walking Catch every big hit, every wicket with Crick-it, a one stop destination for Live Scores, Match Stats, Quizzes, Polls & much more. Explore now!.Catch your daily dose of Fashion, Taylor Swift, Health, Festivals, Travel, Relationship, Recipe and all the other Latest Lifestyle News on Hindustan Times Website and APPs. News / Lifestyle / Health / Leg Pain After 60? Doctor Shares 3 Simple Ways To Stay Active And Independent: ‘Walking Ranks As The Safest…’ See Less
Leg pain is common among older adults because ageing typically affects the joints and leads to wear and tear. This can make everyday activities like walking, climbing stairs or standing for long periods more difficult. However, besides ageing, there may also be other underlying conditions responsible for the pain. As mobility declines, independence can also be affected. But, with the right mix of low-impact exercises, older adults can continue to stay active, mobile and independent.
ALSO READ: Suffering from chronic back and neck pain? Surgeon warns of Facet Joint Syndrome: 'Worsens with bending...'
HT Lifestyle connected with Dr Gagan Tiwari, MD at Kailash Health Village, who shared insights on leg pain and explained that it may not arise from a single cause but from multiple medical conditions, including osteoarthritis, sarcopenia, venous insufficiency, and impaired blood flow due to Peripheral Artery Disease (PAD)
This suggests that several age-related health issues cause leg pain. But structured low-impact exercises can help older adults stay independent while preserving their physical abilities.
The doctor recommended aerobic exercises because they are beneficial in many ways, including better blood circulation, increased body flexibility, and improved performance. Here are the three types of exercises:
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Source: HindustanTimes
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