Keeping well as a grandparent

Edward Durrant

MSK Physiotherapist

28 August 2026

Being a grandparent can be one of the most rewarding parts of life. But if you’re regularly helping to look after your grandchildren, you may find yourself doing more physical activity than you’re used to – getting children in and out of car seats, pushing a buggy, getting down on the floor, carrying bags or running around after them.

Looking after your own health can help make these everyday activities easier and help you stay active and independent for longer.

The good news is that getting older doesn’t mean you have to accept becoming weak, stiff or less active. Regular physical activity, strength training, a balanced diet and looking after your mental wellbeing can all help you maintain your physical function as you age.

Keeping your body strong

As we get older, we naturally lose some muscle mass, strength and bone density. However, how much this affects us varies considerably between individuals, and regular physical activity can help slow these changes and maintain strength, mobility and independence.

It’s recommended that adults aim for at least 150 minutes of moderate-intensity activity each week, alongside activities that maintain or improve muscle strength on at least two days a week.

For adults aged 65 and over, activities that improve strength, balance and flexibility are particularly important, even small amounts of activity are beneficial if you’re currently inactive.¹

If you’re caring for young children then being able to squat, get up from the floor, climb stairs, carry a child or push a buggy all rely on strength, balance and coordination.

Exercise to keep your bones strong

Exercise is important for maintaining muscle strength, balance and bone health.^2,3

Weight-bearing activities – involve supporting your body weight while moving. Examples include brisk walking, hiking, climbing stairs, dancing, tennis and, for people who are already accustomed to them, jogging or other higher-impact activities.

Resistance exercise – also important because it provides a progressive load to the muscles and bones. This could include bodyweight exercises, using resistance bands, free weights or machines.

The best approach is to choose activities that are appropriate for your current fitness and health, then gradually increase the challenge over time.

Don’t be afraid of lifting

It’s understandable to worry about lifting weights if you’ve been told you have osteoporosis or are concerned about your bones becoming weaker with age. However, avoiding loading altogether isn’t generally the answer.

Bones and muscles respond to the loads placed on them, and appropriately progressed strength training can help maintain or improve bone and muscle strength.

The Royal Osteoporosis Society advises that most people with osteoporosis can exercise safely and that strength training can help bone strength. There isn’t a single weight that is automatically “safe” or “unsafe” – the appropriate level depends on the individual and should be built up gradually.⁴

If you have osteoporosis, a previous fragility fracture or another condition affecting your bones, you may benefit from advice from a healthcare professional or appropriately qualified exercise professional before starting a new programme.

Strength doesn’t have to mean going to the gym

You don’t need expensive equipment or a gym membership to improve your strength. Examples include:

sit-to-stands from a chair
squats or squats with support from your arms
step-ups
wall or kitchen-counter push-ups
resistance-band exercises
carrying shopping
lifting and carrying your grandchildren
gardening and other physically demanding household activities.

Aim to work the major muscle groups of your body rather than focusing on one particular joint or body part.

For older adults, incorporating balance exercises alongside strength training is also important. This might include:

standing on one leg while holding onto a stable surface,
heel-to-toe walking,
dancing
or exercises from a structured strength-and-balance programme.

The UK Chief Medical Officers recommend activities to maintain or improve strength, balance and flexibility on at least two days each week, for adults aged 65 and over.^5,1

Maintaining a healthy weight

Maintaining a weight that is healthy for you can support your overall health and musculoskeletal system.

Carrying excess body weight can increase the load placed on weight-bearing joints and is associated with an increased risk of osteoarthritis, particularly of the knee. However, being underweight can also increase the risk of osteoporosis and fractures, so weight loss should not be considered an automatic goal for everyone.⁶

If weight loss is appropriate for you, combining dietary changes with regular physical activity can help support both your overall health and your ability to maintain muscle strength.

Eating for healthy bones and muscles

A balanced diet provides the nutrients your bones and muscles need. Try to include a variety of:

fruit and vegetables
starchy carbohydrates such as potatoes, bread, rice and pasta
dairy products or calcium-fortified alternatives
protein-rich foods such as beans, pulses, meat, fish, eggs, nuts and seeds
unsaturated fats such as olive and sunflower oils.

Calcium

Calcium is important for maintaining healthy bones and also has roles in normal muscle contraction and nerve function. Adults need around 700mg of calcium a day, which most people should be able to obtain through a varied, balanced diet.

Good sources include:

milk,
cheese and yoghurt,
calcium-fortified soya drinks,
leafy green vegetables,
tofu
and fish where you eat the bones, such as sardines.⁷

You don’t necessarily need to take a calcium supplement if you’re getting enough from your diet.

Vitamin D

Vitamin D is important for healthy bones and muscles because it helps the body regulate calcium and phosphate. In the UK, everyone should consider taking a 10-microgram vitamin D supplement each day during autumn and winter. Some people may need supplementation throughout the year, including those who spend little time outdoors.⁸

Other lifestyle factors that affect bone health

Smoking and excessive alcohol consumption can increase the risk of osteoporosis and fractures. Stopping smoking and staying within the recommended alcohol limits can therefore benefit both bone health and general health.⁹

Looking after your back

Back pain is very common – around 8 in 10 people experience it at some point in their lives. Most episodes are not caused by serious damage and improve with time.¹⁰

This can be particularly frustrating when you’re looking after grandchildren. Bending down, lifting a child or spending time on the floor can all be more difficult when your back is painful.

The good news is that your back isn’t vulnerable and movement is generally helpful.

Keep moving

If you develop back pain, try to continue with normal activities as much as your symptoms allow. NICE guidelines encourage this and consider exercise an important part of pain management.¹¹

You don’t need to find a single “perfect” posture, and there is no need to keep your spine rigid throughout the day. Instead, aim to vary your position and gradually build your tolerance for the activities you need and enjoy.

If you’re sitting for long periods, get up and move regularly. Breaking up prolonged periods of inactivity is beneficial for your general health as well as your back.¹

Get stronger

A strong and well-conditioned body can make everyday tasks easier and thankfully there are an abundance of different exercises to suit all different ages and abilities.

Yoga, Pilates and other forms of exercise can also be useful if you enjoy them. There isn’t one type of exercise that is right for everyone – the most useful activity is one that you can do consistently and gradually progress.

>Explore our fitness hub for some exercise inspiration.

The balance of saying yes vs protecting free time

We’ve highlighted the importance of your physical health and looking after your body, but being kind to yourself and your mental wellbeing is just as important.

You might feel like you have an obligation to say “yes” to looking after your grandchildren, but it’s important to have some time for you and not overcommit.

Try and have honest and open conversations with your child or son-in-law / daughter-in-law and say when grandparent duties have tipped into a space where it’s too much and you’re overwhelmed.

You might feel guilty for saying “no”, or struggle to say it in the first place, but it’s key to know when to say “no”:

Prioritise – first, ask yourself what are the things that are most important to you? What makes you the happiest? What do you want to do?
Know your own limits – know how much you can manage at any one time, and don’t take on any more commitments until you have time or capacity to take on more. Having limits and saying “no” can help you stop feeling overwhelmed.
Value your time – your time is as equally important as anyone else’s. Value your time, your skills and your presence.

Setting boundaries

Setting boundaries doesn’t mean refusing to help. It means finding an arrangement that works for everyone and agreeing expectations in advance.

For example, you might say:

“I’d like a little more notice when possible.”
“I can help on Wednesdays and Fridays, but I need the other days for myself.”
“I can look after them for the afternoon, but I can’t manage the whole day.”
“I’d love to help, but I need some time to rest afterwards.”

Key takeaway – enjoy being a grandparent while looking after you

Being a grandparent can bring enormous enjoyment and create opportunities to be active, social and feel more connected as a family.

You don’t have to be as fit as you were in your twenties, and you don’t need to avoid physical activity because you’re getting older. The aim is to maintain the strength, balance, mobility and confidence you need to do the things that matter to you.

This next phase in your life might be coming at a time where you were thinking of retiring or, if you’re still working, then you might be wanting to take things at a slower pace and create some more “me time”. So, creating that balance, keeping active and looking after your body are all key to making sure you can comfortably say “yes” without it impacting your wellbeing.

Looking after yourself also means you’re more likely to have the energy and physical capacity to enjoy those moments for years to come.

References

UK Chief Medical Officers’ Physical Activity Guidelines – Gov.UK
Keep bones healthy over 65 – NHS
Musculoskeletal health: applying All Our Health – Gov.UK
How to exercise safely for bones – Royal Osteoporosis Society
Strength exercises you can do at home in 10 minutes – British Heart Foundation
Osteoarthritis in over 16s: diagnosis and management – NICE
Osteoporosis – prevention – NHS
Healthy eating: applying All Our Health. Vitamin and mineral supplements – Gov.UK
Reducing your risk of osteoporosis and broken bones – Royal Osteoporosis Society
Low back pain – Guy's and St Thomas' NHS Foundation Trust
Low back pain and sciatica in over 16s: assessment and management – NICE

Tips for keeping well as a grandparent