Guidelines and Preparation

Discover essential guidelines and practical advice tailored to older adults looking to maintain an active and healthy lifestyle, while reducing the risk of falls.

Before diving into an exercise routine, we've also 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.

Remember that something is better than nothing, even if it is just breaking up long periods of sitting with regular walks around the house or doing some exercises in your chair. If you’re already reasonably active, it is still worth making sure your strength, balance and bone health are at their best. Tai chi, dancing, swimming, and bowls are all great options, and choosing something you enjoy will help you make it part of your routine.

Physical Activity Guidelines for Older Adults

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

• Daily activity: Try 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 on at least two days a week. These exercises are key to maintaining stability and preventing falls.
• Moderate or vigorous activity: Aim for at least 150 minutes (2½ hours) of moderate-intensity activity each week. If you are already active, consider doing 75 minutes of more 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 more mobile.

Before starting your activity, it's essential to make some necessary preparations: it would be a good idea to get ready:

• 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 fits well and is stable and comfortable.
• Stay hydrated: Keep a glass of water within reach to stay hydrated whilst you are active.
• Start slowly: Begin with exercises that you can comfortably manage. Start at a slow pace and build it 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.

Find Support

Please find below useful links, relevant resources and contact information. All links open in a new window and may include links to websites, videos, and PDF files for downloading and printing. 

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Local Support 

Visit our Staying Active section
Staying Active in Bath and North East Somerset
Staying Active in Swindon
Staying Active in Wiltshire

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Helpful Links 

Visit our Staying Active section
Physical Activity Guidelines for Older Adults - NHS
Getting active with Better Health - NHS
Live Well - NHS
Act Now, Age Better - Age UK
Being active as you get older - Age UK
Physical activity for older people - We are Undefeatable
Exercises for bone health - Royal Osteoporosis Society

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More on this website

Visit our Information and Advice section
Visit our Staying Active section
Visit our Home Safety section
Visit our Help and Contacts section 
Start your online Self-Assessment

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