Exercise and physical activity

Keeping active and taking regular exercise is important. Getting older can have an impact on our steadiness. Without regular physical activity, it is difficult to maintain strong bones, strength and balance. Regular exercise helps to strengthen muscles and maintain or improve fitness, balance, stamina and suppleness at any age, as well as reducing joint pain. Regular exercises such as Tai Chi and strength and balance training can improve our stability.

It is therefore important for us as we age to work at improving our balance through exercise.

Physical activity includes walking, dancing, cycling, gardening, housework, exercise or sport – any activity that results in a small increase in your heart rate and breathing. Moderate physical activity will also make you feel warmer but you should still be able to carry out a conversation. If you are not used to being active, you may find that it won’t take very much activity to reach the desired ‘moderate intensity’ level.

Getting started

Whatever you chose to do, always stay within your own comfort levels. Begin with activities that you know you can do comfortably. Start slowly, and build up gradually over time. If you experience chest pain or feel faint you should stop exercising immediately and contact your doctor.

If you don’t usually take any exercise, some physical activity is better than none. Try not to sit for long periods consider reducing the time you spend watching TV, or take regular walk breaks around the house, garden or street.

Choosing the best activities for you

There are many ordinary daily activities that you can do to keep active, such as walking, gardening or even doing the housework.

It is more likely you will exercise regularly if you enjoy it. Exercising with a friend can help you both to stick to a plan.

Attending a supervised group gives you a chance to meet people. Exercise classes designed for older people are particularly beneficial as they aim to improve balance and strength, making it easier to get in and out of chairs, on and off buses and up from and down to the floor.

Going out with friends or a walking group to places that you know have good lighting and some seats to rest can increase your confidence and make you feel safe.

If you are already reasonably active, you may still need to ensure your strength, balance and bone health is at its best.

Tai Chi and any form of dancing are great activities to help your bones, muscles and balance.

If you enjoy walking, Paths for All have information on health walks in your area: phone 01259 218888 or visit www.pathsforall.org.uk

What if I have medical conditions?

If you have certain medical conditions, there may be some exercises or activities that aren’t right for you. Speak to your GP about how you can exercise safely, especially if you have a heart condition, or other medical condition that makes exercise difficult, or if you don’t already exercise regularly.

After a fall, many people become less active and stop going out. This may make matters worse – you can lose confidence and your legs can become weaker. If you have had a fall, it is even more important that you stay active, and do this safely.

Don’t give up on exercising just because you have had a fall or are afraid of falling. If you need help or advice about the best activities for you, speak to a physiotherapist or qualified exercise professional. If you regularly do falls prevention exercises given to you by an exercise professional, falls specialist nurse or physiotherapist keep doing them, unless you are injured or your health has changed.

Further support

Leisure centres – your local leisure centre offers a range of exercises, including classes for people of all ages with different interests and abilities. They will have a list of activities and classes to give you ideas. To telephone, look in your phone book under ‘leisure centres’.