Physical activity is central to staying healthy and feeling well whatever your age.
Any kind of activity increase is good, and it is better if that activity increases your heart rate and makes you sweat a little.
The more you do the better it gets.
Here are some ideas to help you increase your physical activity:
Just move:
Many health problems are associated with sitting for long periods of time. By getting up and moving regularly, you can improve your heart, bone and brain health, mood and increase longevity. Try to slowly build up time spent on moving over time.
Do more of what you normally do:
Specific daily tasks can all add to your level of physical activity. Daily tasks can include errands, grocery shopping, household chores, gardening and walking the dog. These will increase your independence and strength and also make you feel more in control of your day-to-day life.
Regular walking:
This can improve and protect your mood, reduce anxiety, increase longevity, and decrease the risk of dementia as you age.
Exercise:
- This is great for improving your cardiovascular fitness and/or strength. Exercise also improves self-image, energy and maintains cognitive health.
- A personal fitness assessment from a trainer is really helpful at any age to work on what is best for your health, and as well as advice on how to exercise safely.
- If appropriate for your health level, try exercise equipment in the house or take classes at your local fitness or community centre.
- Activities that improve your co-ordination and balance can decrease your risk of falls. The better your balance, the more likely you are to stay independent over the long term.
Vary your routine. There are many activities available that may be right for you. Gentle yoga, aqua aerobics or tai chi are examples of mind-body exercises that can improve your quality of sleep and energy levels and may be available at a local community centre or online.
Consider getting a fitness tracker to wear: This can include a wristband or watch and allows you to measure how active you are. Some trackers will even tell you if you have been sitting for too long.
Talk to your health professional: Learn what activities are best. They can help you find local groups, classes or gyms that can help you stay active strong and independent.
Read more
Easy moves in the comfort of your home
Physical activity guidelines for older adults
Staying motivated for exercise
National Institute of ageing – physical activity page
The best work out for a middle-aged body
How Much Exercise Do We Need to Live Longer?
Does exercise hold the key to a therapy for the ageing brain?
How Exercise May Help Keep Our Memory Sharp
Staying active and on your feet
300 Minutes a Week of Moderate Exercise May Help Ward Off Cancer
How to exercise with osteoporosis
The remarkable science of walking’s feel-good effects
Starting an exercise routine can feel overwhelming. Here’s how to begin
How Older Adults Can Get Started with Exercise
See more
30-minute Exercises for seniors
20-minute exercises for seniors
15 Minute exercises for seniors
6-minute exercise set for seniors
For enquiries about Live Well contact Dr Carmelo Aquilina, Director of Older People’s Mental Health Service of the South Western Sydney Local Health Service, at SWSLHD-FOH@health.nsw.gov.au.