Staying active in later life

Regular physical activity or exercise helps your brain, heart and lungs stay healthy, and keeps your body strong and supple.

It can make a big difference to your quality of life by:

• improving your mood
• boosting your confidence and self-esteem
• giving you a sense of achievement
• helping you relax and relieve stress
• reducing your risk of falls
• making everyday tasks easier, like getting dressed or walking to the shops
• reducing aches and pains
• boosting your energy.

Being active can also lower your risk of developing – or help you manage – many health conditions. These include coronary heart disease, stroke, Type 2 diabetes, some types of cancer, obesity, arthritis, depression and dementia.

Taking part in a sport or exercise class can be a good way to meet people and have fun too.

Both physical activity and exercise can help you to stay independent and healthy, and enjoy life more.

Physical activity is anything that gets your body moving, such as:

• gardening
• walking
• doing housework
• taking the stairs instead of the lift.

Exercise is more structured and repetitive. It includes activities like: 

• tai chi
• yoga
• chair aerobics
• cycling.  

As you get older, it’s especially important to do exercises that improve muscle strength, balance and flexibility.  

• Start small and try to build exercise into your normal activities. For example, you could do some light stretching while you watch TV or get off the bus one stop earlier and walk the rest of the way.
• Get support by exercising with a friend or joining a class. Many gyms and leisure centres offer exercise classes designed for older people. Your local council should have information about exercise groups in your area. Your local Age UK may offer exercise classes, including exercise at home.
• Look for easy activities that you enjoy. You don’t have to buy expensive equipment or join a gym. There are many other activities you can do, such as playing bowls or dancing. Walking is one of the best ways to improve your fitness. Visit Ramblers Wellbeing Walks to get started.
• Make the experience more enjoyable. For example, you could try computer exercise games, follow simple exercise videos or listen to music while you exercise.
• Be realistic and give yourself time. It can take at least one month to establish a new habit. If you're finding it hard to keep it up, try different activities, shorter activity sessions, or exercising with someone else.

For more tips on starting healthy habits, visit our page Healthy living – the basics.

Aim to do something every day and ideally 2 ½ hours (150 minutes) of moderate activity a week.  But anything is better than nothing. Start small and build up gradually. 

Light activity 

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. 

Moderate activity  

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 

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 do 75 minutes of vigorous activity over a week. Or a combination of vigorous and moderate activity.  

If you're trying to do more activity, one approach is to do 30 minutes on at least five days a week. You can break this up into shorter 10-minute sessions.  You could try 10 Today, a set of exercise routines designed by and for older people. 

Visit the NHS website for their physical activity guidelines for older adults. 

You should aim to do activities for your strength, balance and flexibility at least twice a week. These keep your body strong and supple, and can: 

• help reduce your risk of falls
• improve your posture and how you walk
• help with daily movement and tasks, like opening jars or tying your shoelaces
• build and maintain strong bones
• help you stay at a healthy weight. 

There are lots of different exercises and activities you could try. Here are a few examples. 

For your muscle strength 

• Carrying heavy shopping
• Heavy gardening
• Working with resistance bands
• Using free weights (soup cans that fit into your hands will do)
• Activities that involve stepping and jumping, such as dancing
• Chair aerobics 

For balance and coordination 

• Tai chi
• Yoga
• Pilates
• Dance
• Bowls
• Posture exercises 

For your flexibility 

• Stretching
• Yoga
• Pilates
• Bowls 

Visit the NHS website for more on improving your strength and flexibility. Or try their 5-week Strength and Flex exercise plan to get started.

Many people fear that exercise will do more harm than good. But the risks of doing exercise - if introduced gradually and done correctly - are low.  

Our bodies are designed to move and not doing any exercise carries far more risk. Too much time spent sitting, watching TV, reading or travelling by car, bus or train can lead to a loss of physical and mental function. 

If you haven’t been active for a while, you should increase the amount and intensity of your activity in stages. Talk to your GP if you have any concerns or want advice about getting started. 

If you have a health condition or mobility problems, it’s important to stay active. Long periods of sitting can make your condition worse.  

Limited mobility doesn’t mean you can’t exercise and exercises can be adapted. For example, you could lift weights, stretch or do chair aerobics.  

Water-based activities, such as water aerobics, are also good because they reduce the stress and strain on your body’s joints. Many swimming pools offer access to wheelchair users. 

Getting support before you begin

Talk to your GP about how much and what sort of exercise you can do, as well as what to avoid.  

Your GP may refer you to a physiotherapist who can work out a fitness plan for you. You may be able to refer yourself directly by using the postcode search on the Chartered Society of Physiotherapists website. Self-referral isn't available in all areas. 

Getting information and advice  

If you’re disabled, you can find information about getting active on the Activity Alliance website and in the Disability Rights UK publication Doing Sport Differently.  

If you’re living with a long-term condition, you may be able to get fitness advice from a charity or organisation that deals with that condition, such as: 

• Versus Arthritis
• British Heart Foundation
• Parkinson's UK
• Alzheimer's Society
• Stroke Association.