Staying active after 60: strength, balance and moving more

What the guidance says

NHS guidance for adults aged 65 and over is to be active every day if you can, and to:

• Do activities that improve strength, balance and flexibility on at least 2 days a week.
• Do at least 150 minutes of moderate intensity activity a week (or 75 minutes of vigorous activity if you are already active, or a mix of both).
• Reduce time spent sitting or lying down, and break up long periods of not moving.

The NHS also notes that if you have fallen or are worried about falling, exercises for strength, balance and flexibility can help you feel stronger and more confident on your feet.

Types of exercise

• Endurance (aerobic): brisk walking, swimming, dancing, cycling. Makes everyday tasks like climbing stairs easier.
• Strength: lifting light weights or tins, resistance bands, standing up from a chair without using your hands, carrying shopping.
• Balance: standing on one leg near a support, heel-to-toe walking, tai chi.
• Flexibility: gentle stretching and yoga help keep you moving freely.

Getting started safely

• Start slowly and build up. Some activity is better than none.
• Hold on to a sturdy chair or worktop for balance exercises.
• Talk to your GP or doctor first if you have a health condition, have had a fall, or are unsure what is safe for you.
• Stop and get help if you feel chest pain, severe breathlessness, or dizziness.

Making it a habit

Tie activity to things you already do: a few sit-to-stands during TV adverts, walking to the shops, gardening, or a regular class with a friend. Doing it with other people makes it more fun and easier to keep going.