Getting Started

Being active helps you stay steady, independent and healthier as you age. This page explains why movement matters and how to get started safely.

Keeping active is one of the most important things you can do to stay healthy and reduce your risk of falling. It keeps your muscles strong, improves your balance and supports your heart, brain and mood.

Even small amounts of movement can make a big difference. Whether it's a short walk, chair-based exercises or light gardening, moving more helps you stay confident on your feet and live life on your terms.

What to Aim For

The NHS recommends that adults aged 65 and over should:

• Be physically active every day, even if it’s light activity
• Do activities that improve strength, balance and flexibility on at least 2 days a week
• Aim for 150 minutes of moderate activity a week - or 75 minutes of vigorous activity
• Reduce time spent sitting still — break up long periods of rest with short bursts of movement

Getting Started Safely

If you haven’t exercised in a while or have a health condition, it’s sensible to check with your GP first.

Here are some simple ways to begin:

• Start small - even a few minutes at a time helps
• Build up gradually and listen to your body
• Wear comfortable, supportive shoes
• Keep a glass of water nearby
• Make sure you have something stable nearby for balance if needed
• Choose something you enjoy - it’s easier to stick with it

What Counts as Activity?

• Walking, gardening or dancing
• Chair-based exercises
• Housework like vacuuming or tidying
• Exercise classes, swimming or yoga
• Strength and balance routines at home

Remember, you don’t have to do it all at once, and every little bit helps.

Find Classes and Activities

Staying active doesn’t have to mean going it alone. Across your local area, there are classes, groups and sessions designed to help you move more, build strength and improve your balance.

Some classes are aimed specifically at older adults or people at risk of falling. These often focus on movements that help you feel more confident on your feet, such as tai chi, seated exercise, or postural stability sessions.

Joining a class can also be a great way to meet others, boost your mood and stay connected to your community.

What to Look For

• Falls prevention classes: sometimes called Otago or postural stability programmes
• Chair-based exercise: for building strength at your own pace
• Balance or mobility groups: including strength and flexibility support
• Social or gentle activity groups: like walking football, dancing or yoga

You don’t have to start with a high level of fitness - the important thing is to take the first step.

Ready to move more? Visit our Staying Active section for videos and ideas suited to your level and confidence.

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Find local help and support

If you need advice, practical help, equipment, home support, care services or local activities and exercise classes, visit Help and Contacts to find services and support available in your area.

Find local support

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Further information and resources

You may also find the following organisations and resources useful for more information, advice and support related to this topic.

Physical Activity Guidelines for Older Adults - NHS
Getting active with Better Health - NHS
Act Now, Age Better - Age UK
Being active as you get older - Age UK
Physical activity for older people -We Are Undefeatable

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