Staying active as you age

Staying active as you get older has many benefits. It can help you maintain a healthy weight and reduce the risk of many health conditions. Research also shows that regular physical activity can improve mental and emotional health, social wellbeing and brain health.

It can be hard to do stay active if you have pain or chronic health conditions. But research shows that exercise can help reduce chronic pain and improve quality of life.

If you have a pain condition, try to:

• • do small amounts of activity rather than one long session
  • pay attention to your pain levels to avoid flare-ups
  • remind yourself that any activity is better than none

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If you have a chronic health condition, talk to your doctor or an accredited exercise physiologist about activities that are right for you.

It’s recommended that people aged 65 years and over aim for 30 minutes of moderate-intensity physical activity most days of the week.
You can do a mix of activities to help with:

• fitness (e.g. brisk walking, swimming, cycling, gardening and household chores)
• strength (e.g. weight or resistance training, push-ups, squats, lifting, carrying and climbing stairs)
• flexibility (e.g. tai chi, stretching, yoga, dancing and bowls)
• balance (e.g. side leg raises, half squats and heel raises).

Learn different weight-bearing exercises on the Healthy Bones Australia website.

When exercising at home, it’s a good idea to:

• start slowly and gradually increase the time you spend exercising
• wear supportive shoes
• choose flat, even surfaces for activities
• keep a water bottle close by
• keep your phone in reach if you are exercising alone
• use mobility aids if you need them.

If limited mobility stops you from doing physical activity, a mobility aid such as a walking frame or stick might help. Talk to your doctor or an occupational therapist about supports you might need.
Try exercises for your fitness level in the Safe Exercise at Home booklet, developed by physiotherapists across Australia. The booklet includes pictures, instructions and safety tips.
Watch videos about exercising safely at home on The National Ageing Research Institute website.

You don’t have to join a gym or fitness group to stay active. Any kind of movement is good for you.

You’re more likely to make exercise part of your routine if you:

• do activities you enjoy (e.g. walking, dancing, yoga)
• do activities that suit your abilities
• exercise in a group or with friends
• have a weekly routine of activities and schedule them in your calendar.

Read tips on how to make physical activity a habit.

Download the Choose Health: Be Active guide for older Australians on the Australian Government website. The guide includes an activity planner, tips about how to stay motivated and a variety of exercises you can try.

Walking

One of the best activities you can do is walk. It’s free, you can do it by yourself or with friends and you can tailor your walk to suit your fitness level.

Read about the humble act of walking.

Chair exercises

Chair exercises can be helpful if you have limited ability to move. These exercises can help to improve your flexibility, balance and strength.

Choose a solid, stable chair without wheels or arms. You should be able to sit with your feet flat on the floor and your knees bent at right angles.

Learn how to do chair exercises on the NHS UK website.

You can also find different options by searching online for chair exercise videos.

Low-cost group exercises

Exercising in a group is a good way to make friends, have fun and make exercise part of your daily routine.

You can find affordable exercise classes in your local area through:

• Fitter for Life
• Exercise Right
• your state health service
• your state COTA (Council of the Ageing) website
• your local council or health service
• community centres or neighbourhood houses
• some gyms and fitness centres
• Heart Foundation Walking (local walking groups).

Get help from a professional

If you want to start doing regular exercise, ask your doctor for advice. You can also get help from an allied health professional to make sure you are doing exercises safely. For example:

• a physiotherapist
• an exercise physiologist.