Aim to do something every day. 2 ½ hours (150 minutes) of moderate activity a week is ideal, but anything is better than nothing. Start small and build up gradually.
This means moving instead of sitting or lying down. For example, getting up to make a cup of tea, doing some light housework or going for a gentle walk.
This includes things like brisk walking, cycling, ballroom dancing and swimming. You should get warmer, breathe harder and your heart will beat faster. You should still be able to carry on a normal conversation.
Vigorous activity will cause you to get warmer, breathe much harder and your heart will beat rapidly. It should be difficult to carry on a normal conversation. Examples include climbing stairs, playing sport or using cardiovascular gym equipment, such as a treadmill or cross trainer.
If you’re already active, you should aim for 75 minutes of vigorous activity over a week. You can also combine vigorous and moderate activity.
If you're trying to be more active, one approach is to do 30 minutes of activity on at least five days a week. You can break this up into shorter 10-minute sessions.
Visit the NHS website for their physical activity guidelines for older adults.