Staying active when you are older

Being active as you age can help:

• improve your ability to do the everyday things you want to do
• prevent and improve health conditions such as stroke, heart disease, type 2 diabetes osteoarthritis, some cancers and dementia
• improve your posture, strength and balance and reduce your risk of falls
• keep your bones and muscles strong and joints flexible
• improve your sleep
• keep your bowels regular
• reduce feelings of depression, anxiety and improve your mood and wellbeing.

Talk to your healthcare provider if you have not been active for a while or if you have concerns about your health. Your healthcare provider may also be able to suggest activities that are right for you.

Doing at least 30 minutes of moderate intensity physical activity a day helps your brain to release chemicals. These can improve your mood and make you feel calmer.

If you cannot do 30 minutes in one go, try doing 2 lots of 15 minutes or 3 lots of 10 minutes. Being active for small amounts of time throughout the day is as effective as doing it in one go.

With moderate intensity activity, your heart rate and breathing rate will increase but you should still be able to have a conversation. Moderate intensity activities include:

• brisk walking
• dancing
• cycling
• swimming
• housework
• playing active games with grandchildren.

Other ways to add activity during your day include:

• taking the stairs instead of a lift
• parking further away from the supermarket
• breaking up sedentary activities by standing or going for a short walk.

There are free online videos to help you exercise at home. 

Strength and balance 10 minute home routine — YouTube (external link)

Mobility Action Programme for hip or knee osteoarthritis (internal link)

To improve your balance and reduce your risk of falling, aim to do 3 sessions a week of flexibility and balance activities such as:

• modified tai chi
• stretching
• bowls
• gardening.

To help keep your muscles and bones strong, do 2 sessions of muscle strengthening exercises (also called resistance training) such as:

• lifting weights at a gym or at home using hand-held weights or household items such as water bottles or cans of food
• doing exercises that use your own body weight such as squats, wall push-ups, leg extensions and calf raises
• working with resistance bands (stretchy elastic bands)
• heavy gardening such as digging and shovelling. 

Find community strength and balance classes — Live Stronger for Longer (external link)