Exercise recommendations for older people

Exercise is an important part of taking control of your ageing. In fact, regular exercise helps keep you independent for as long as possible. That's the definition of healthy ageing.

The Department of Health recommends 30 minutes of moderate-intensity exercise every day, or most days. Alternatively, the ACSM guidelines for physical activity recommend 2.5-5 hours spread throughout the week. For example, this could look like 3 sessions of an hour each week. The truth is that any amount of exercise is better than none.

But what can moderate-intensity exercise actually do for you? What could it look like for you? And how can you make it part of your daily routine?

Get started with whatever you can. Begin with easy exercises for 10 minutes a day, if you need. You can increase your intensity and duration as you feel able.

A good way to tell the intensity level of an exercise is the talk test. If you can talk comfortably while you do the exercise, but aren't able to sing while moving, it's of moderate intensity. If you can talk and sing easily, it's low intensity. If you can do neither, it's high intensity. 

You can peruse LiveUp’s printable exercise sheets for ideas and easy steps to follow. These are at the top of the healthy ageing articles page in the healthy ageing resources tab. And here are 10 tips for creating healthy habits to help you keep up with your new exercise goals.

1. Go for walks

You could take a brisk walk through the neighbourhood or try a hiking trail with friends. You could also play golf and opt for walking between holes, rather than using the golf cart. Learn more about walking for healthy ageing.

2. Do some gardening

Some garden work could be a good source of cardio, stretching, and gentle strength training. Learn more about gardening for healthy ageing. In the same vein, you could do housework or wash the car. But gardening has the added mental health benefit of combining greenery with sunshine.

5. Water aerobics

Moving in water is easy on the joints and rewarding to the muscles. In fact, water exercises have physical and cognitive, as well as psychological benefits for older people. Improve your coordination, balance, strength, and mobility in a safe environment. It's also good for heart health, weight loss, and in managing arthritis or injuries. Start your aqua fitness journey by finding a local water aerobics class.

6. Dance classes 

Dancing helps with fitness, strength, flexibility, joint health, balance, and coordination. It's also associated with reduced risk of dementia. Styles that involve improvisation and creativity are especially good for the brain.

When exercising, you may need to drink more water than usual. Here are some tips on staying hydrated.

You can also make exercise easier by eating well. A good diet will keep you nourished and give you the energy you need to get moving. Here are some tips on eating for good health.