Guidelines and Advice

Before diving into an exercise routine, we've included important preparations to ensure your safety and well-being. Explore these expert recommendations and take your first steps towards healthy, independent and safer ageing. 

Physical Activity Guidelines for Older Adults

For individuals aged 65 and over, the following information provides a guide for staying physically active:

• Daily activity: Aim to do some form of physical activity every day, even if it's light in intensity. This could involve a leisurely stroll, gentle stretching, or basic mobility exercises
• Strength, balance, and flexibility: Include activities that specifically target the improvement of strength, balance, and flexibility into your routine on at least two days a week. These exercises are key for maintaining stability and preventing falls
• Moderate or vigorous activity: Aim for at least 150 minutes of moderate-intensity activity each week. If you are already active, consider doing 75 minutes of vigorous-intensity activity weekly. Alternatively, you can combine both moderate and vigorous activities to reach your target
• Break up sitting time: Reduce long periods of sitting or lying down by breaking them up with short bursts of physical activity. Even simple movements, like standing up and stretching,can help prevent stiffness and keep you mobile

You can download and print the Physical Activity for Adults and Older Adults guide below:

Physical Activity for Adults and Older Adults (PDF)

Before starting your exercise routine, it's essential to make some necessary preparations:

• Sturdy support: Make sure you have something sturdy and stable to hold onto during exercises. A kitchen worktop is an ideal choice
• Supportive footwear: Wear supportive footwear that provides stability and comfort
• Stay hydrated: Keep a glass of water within reach to stay hydrated during your workout
• Start slowly: Begin with exercises that you can comfortably manage. Start at a slow pace and build up slowly
• Medical consultation: If you have a heart condition or any other medical condition that may affect your ability to exercise, it's advisable to consult with your GP or healthcare provider before starting exercise