Staying active in later life

Physical activity matters more, not less, with age. It preserves the strength and balance needed to live independently, lowers the risk of falls, heart disease, stroke and dementia, and benefits mood and sleep. It is never too late to start: people in their eighties and nineties gain strength from exercise.

The guidelines for adults aged 65 and over

The NHS recommends:

• some physical activity every day, even if it is only light;
• activities that improve strength, balance and flexibility on at least two days a week;
• at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity for those who are already active;
• less time sitting or lying down, with long periods broken up by movement.

Anyone who has not exercised for some time, or who has a medical condition, is advised to speak to a GP first.

What counts

• Light activity: moving around the home, making a cup of tea, slow walking, dusting and vacuuming, or simply standing up.
• Moderate activity: brisk walking, water aerobics, cycling, dancing, hiking and mowing the lawn. It raises the heart rate and allows talking but not singing.
• Strength: carrying shopping, digging, exercises with resistance bands or light weights, yoga, Pilates and tai chi.

Strength

Muscle is lost steadily from middle age, and faster with inactivity. Strength exercises reverse much of this. Useful ones at home include rising from a chair without using the hands, repeated several times; calf raises holding a worktop; wall press-ups; and lifting light weights or filled bottles. See strength training.

Balance and falls

For people who have fallen or fear falling, the NHS advises that strength, balance and flexibility exercises make them stronger and more confident on their feet. Simple balance exercises, done beside a firm support, include standing on one leg, walking heel to toe along a line, and stepping sideways. Tai chi and dance improve balance. A GP can refer people at risk to a falls prevention service or a strength and balance class.

Bones

Weight-bearing activity, in which the legs support the body's weight, helps to maintain bone density. Walking, climbing stairs, dancing and racket sports all qualify; swimming and cycling, though valuable for the heart, do not load the bones in the same way.

Exercise sitting down

People who are frail or cannot stand for long can exercise in a firm, upright chair without arms: marching the feet, straightening each knee in turn, circling the ankles, raising the arms overhead, twisting gently to each side, and squeezing a soft ball. Any movement is better than none, and standing up regularly through the day counts.

Suitable activities

• Walking, alone or with a led walking group.
• Swimming and exercise classes in water, which are easy on painful joints.
• Bowls, golf, walking football and walking netball.
• Dancing, tai chi, yoga and Pilates classes for older adults.
• Gardening.

Exercising with others adds company, which is a benefit in its own right.

Precautions

• Activity is increased slowly, starting from a few minutes at a time.
• A warm-up and a gentle wind-down are included.
• Fluid is taken regularly, since thirst becomes a less reliable guide with age.
• Chest pain, dizziness or severe breathlessness are reasons to stop and seek medical advice.

The general recommendations are set out under physical activity guidelines.