Seniors

Staying active after the age of 65 is one of the most valuable things you can do for your health, as every step or daily task helps you stay independent and mobile for longer. 


Everyday activities play a massive role in this—whether it is walking, cycling, taking the stairs, doing housework, or enjoying your favourite recreational activities, it all adds up to your total movement. At the same time, it is vital to cut down on long periods of sitting still, such as spending hours on end watching television or looking at a screen. 

To maintain your health, WHO guidelines recommend aiming for at least 150 to 300 minutes of moderate aerobic activity a week—such as a brisk walk—or 75 to 150 minutes of more energetic exercise, or a mix of both. You should also look to include muscle-strengthening exercises on at least two days a week.

Exercises that combine balance and strength are particularly important for seniors and should be done regularly, as they are a proven way to lower the risk of slips and trips. You can easily pace this movement throughout the week and tailor it entirely to your own pace. Even if you cannot quite reach the standard targets, any increase in daily activity will still do you a world of good, as any movement at all is far better for you than staying still. 


If you need any support in staying active, healthcare professionals—such as your family GP—are always there to help by assessing any potential risks and providing advice tailored specifically to your health needs.

The best way to move safely and simply: a step-by-step guide

1.
If you’re not very active or inactive, the best way to start is gradually by taking short walks, slowly building up how long and how far you go as your fitness improves
2.
It’s always best to check in with your GP before starting or changing an exercise routine—especially if you live with any long-term conditions—making simple daily switches can make a huge difference
3.
In any case, you can easily build movement into your day by walking to the local shops, keeping up with active chores, taking the stairs when you feel able, or enjoying light recreational activities
4.
It is equally important to break up long periods of sitting, even if only for a few minutes at a time, by standing up, having a gentle stretch, or doing a quick task around the house
5.
Finally, staying active is a fantastic way to socialise, so try looking for enjoyable local group classes or simply arranging a regular walk with a friend or neighbour
 

Supporting seniors with frailty or limited mobility

Living with frailty or reduced mobility can naturally impact your muscle strength, balance, and independence during day-to-day tasks. However, building regular, gentle movement into your routine is a fantastic way to protect your mobility, preserve your physical capabilities, and help you look after yourself for longer. 
Physical activity is beneficial for:
•         maintaining and improving your muscle strength
•         sharpening your balance and coordination
•         reducing the risk of slips and trips
•         supporting your overall independence with everyday activities


Simple, low-impact exercises tailored perfectly to your individual abilities are highly recommended, like practicing standing up from a chair, gentle resistance training with resistance bands or light weights, and easy balance exercises that mimic your normal daily routine. 
Even if your movement is limited, staying active on a regular basis remains incredibly important. Activities such as assisted walking, gentle water aerobics, or light stretching can always be adapted to suit your personal needs and comfort level.


Before starting a new exercise routine or increasing how much you do, it is always a good idea to chat with your family GP, especially if you live with any long-term health conditions or have specific medical precautions to consider. Whenever possible, exercising with the support of family members, carers, or in a guided group setting—even from the comfort of your own home—can make a huge difference and help you stay motivated and keep you safe, while enjoying some company and combating social isolation.

The benefits of staying active

Regularly building gentle movement into your week does wonders for your heart and lung health, keeps your muscles strong, and improves your balance. It can also lower the risk of many long-term health conditions, including type 2 diabetes, high blood pressure, strokes, and heart disease. Staying active is fantastic for your mental wellbeing too, helping to keep your mind sharp, lower the risk of cognitive decline, lift your mood, and boost your overall sense of happiness.