Why should older people stay active?

Whatever your age, you can enjoy the benefits of physical activity. Physical activity doesn't have to be 'serious business.' Being active can be fun, especially if you can socialise at the same time. Regular exercise also helps keep your mind active and improves your quality of life.

Even a small increase in daily physical activity can lower your risk of health conditions, such as:

• high blood pressure
• high cholesterol
• type 2 diabetes
• heart disease
• bone problems, including osteoporosis
• obesity
• some types of cancer

Physical activity also offers many other benefits, including the ability to:

• improve your sleep
• improve your mood
• give you more energy
• reduce stress levels and anxiety
• reduce pain from conditions, such as arthritis

Sitting for long periods may increase your risk of health conditions. It's a good idea to break up long periods of sitting with physical activity. Even 10 minutes of walking or stretching can make a difference.

Can physical activity 'slow down' the ageing process?

Regular exercise doesn't just keep you fit. It may also help slow down the ageing process. It can:

• keep your muscles strong
• improve your balance
• support your brain health

These benefits can lower your risk of becoming frail, losing mental sharpness and prevent chronic diseases.

Staying active is one of the best ways to stay healthy and independent as you get older.

How much physical activity do older people need?

Try to get about 30 minutes of moderate intensity physical activity every day. This should make you feel a bit breathless, but you should still be able to talk comfortably. Short sessions, such as walking for 10 minutes 3 times a day, are just as effective. If you're just starting, begin slowly and build up over time.

If you prefer more intense exercise, 15 minutes per day can be enough. Check with your doctor before starting more intense exercise programs.

Include strength training at least twice a week to keep your muscles strong. Regular stretching and balance exercises are also important to improve flexibility and help prevent injury.

What types of exercise should older people be doing?

You should aim for a mix of exercises that improve aerobic fitness, strength, flexibility and balance. Each type of exercise offers its own benefits to help maintain your health and independence.

Aerobic exercise

Try one or more of these aerobic activities:

• walking
• swimming and water aerobics
• cycling
• rowing
• stair machine climbing

These activities strengthen your heart and lungs. Swimming and water aerobics are helpful for people with arthritis.

Aim for 30 minutes of moderate intensity aerobic activity on most days of the week. You can break it into smaller sessions if needed. Mix up your activities, such as swimming on some days and walking on others. This also helps to prevent overworking the same muscles.

You don't need to reach a specific heart rate for exercise to be helpful. If you feel slightly breathless, tired and start sweating, you're working hard enough.

Strength activities

Strength training keeps your muscles and bones strong and helps lower your risk of falls.

You can use weights, resistance bands or even household items, such as cans or water bottles. Aim for 10 to 15 repetitions for each major muscle group. A 'repetition' is one complete movement, such as bending and straightening your arm while holding a weight.

Start with light weights or resistance to allow your muscles to adapt. Focus on using a good technique and breathing normally during exercises. Exhale as you lift or exert force. Consider seeking guidance from a trainer, physiotherapist or exercise physiologist.

Include strength exercises in your routine twice a week. Make sure to have 48 hours of rest between sessions.

Avoid resistance training if you're in pain or have swelling.

Flexibility activities

Gentle stretching and bending exercises can help you move more easily. Aim to stretch twice a week after warming up with light activity. Hold each stretch for 10 to 30 seconds without bouncing.

You can even stretch while watching TV or waiting for the kettle to boil.

Balance activities

Balance activities, such as tai chi or heel to toe walking can help improve your balance. This can help prevent falls, especially if you've fallen before or have difficulty moving around.

Balance exercises can also help you become more aware of how your body moves. This may help improve your control over basic movements.

Balance and strength training can help reduce your risk of falls. Simple actions, such as taking the stairs or standing on one leg can make a difference.

If you're at high risk of falling, a physical therapist can safely guide you through exercises to strengthen your balance.

If you're unsure about which activities are right for you, ask your doctor, exercise physiologist or physiotherapist for advice.

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How can older people start exercising safely?

Start gradually to give your body time to adjust to a new exercise routine. Begin with short periods of activity and slowly build up to about 30 minutes of physical activity daily. Even a few minutes of activity is beneficial when you're starting out.

Precautions for exercise

Here are some tips to start exercising safely:

• Wear comfortable clothes. Dress in layers in cooler weather so you can adjust as needed.
• Wear supportive, well-fitting shoes for walking or running. Replace them when they show signs of wear.
• Drink plenty of water before, during and after exercising.
• Exercise indoors when it's too hot or too cold outside.

Testing before an exercise program

It's a good idea to check with your doctor if you need special tests before starting exercise. For example, a treadmill test with monitoring can help ensure it's safe to begin exercising if you have:

• diabetes
• risk factors for heart disease
• stopped being active due to a health condition or recent surgery and want to resume your fitness program

Your doctor may also refer you to a physiotherapist or exercise physiologist for advice.

When should I stop exercising and ask for help?

Physical activity should involve some effort but shouldn't cause pain. Stop the activity and see your doctor if you have:

• chest pain or pressure in your arms, throat, jaw or back
• nausea or vomiting during or after exercise
• a racing or irregular heartbeat
• trouble catching your breath
• feeling lightheaded, dizzy or faint
• persistent pain in your joints or muscles

How do I stay motivated to keep active?

Staying motivated to exercise can be challenging, but it can be easier with these tips:

• Think about the personal benefits that physical activity can bring, such as better sleep and more energy.
• Do activities you enjoy, such as walking in nature or joining a dance class.
• Exercise with a friend or join group programs at community centres.
• Seek support by asking your doctor or physiotherapist for guidance and resources.
• It's okay to pause if needed, but aim to restart your routine as soon as possible.

Staying active is about consistency, enjoyment and making movement a part of your daily life. Start small and let your progress motivate you to keep going.

Resources and support

• The National Ageing Research Institute (NARI) provides links to exercise programs you can do at home.
• Department of Health and Aged Care provides physical activity and exercise guidelines for older people. They also provide a physical guide for older Australians.
• Stay on Your Feet is the Western Australia Department of Health's falls prevention program, offering information and resources about safe exercise for older Australians.
• Read the 'Choose health, be active' booklet by the National Department of Health for information and ideas about staying active.
• NSW Government provides information on safe bicycle riding.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available 24 hours a day, 7 days a week.