Guidelines and Advice

Discover essential guidelines and practical advice tailored to older adults looking to maintain an active and healthy lifestyle, while reducing the risk of falls.

From recommendations for daily activity to strength, balance, and flexibility exercises, this page provides valuable insights to help you stay physically active and prevent falls.

Before diving into an exercise routine, we've included important preparations to ensure your safety and well-being. Explore these expert recommendations and take your first steps towards healthy, independent and safer ageing. 

Physical Activity Guidelines for Older Adults

For individuals aged 65 and over, the following guidelines provide a framework for staying physically active:

• Daily activity: Strive to engage in some form of physical activity every day, even if it's light in intensity. This could involve a leisurely stroll, gentle stretching, or basic mobility exercises.
• Strength, balance, and flexibility: Incorporate activities that specifically target the improvement of strength, balance, and flexibility into your routine on at least two days a week. These exercises are invaluable for maintaining stability and preventing falls.
• Moderate or vigorous activity: Aim for at least 150 minutes of moderate-intensity activity each week. If you are already active, consider engaging in 75 minutes of vigorous-intensity activity weekly. Alternatively, you can combine both moderate and vigorous activities to reach your target.
• Break up sitting time: Reduce prolonged periods of sitting or lying down by breaking them up with short bursts of physical activity. Even simple movements, like standing up and stretching, can contribute to your overall well-being.

Before embarking on your exercise routine, it's essential to make some necessary preparations:

• Sturdy support: Ensure you have something sturdy and stable to hold onto during exercises. A kitchen worktop is an ideal choice.
• Supportive footwear: Wear supportive footwear that provides stability and comfort.
• Stay hydrated: Keep a glass of water within reach to stay hydrated during your workout.
• Start slowly: Begin with exercises that you can comfortably manage. Start at a slow pace and gradually build up your routine.
• Medical consultation: If you have a heart condition or any other medical condition that may affect your ability to exercise, it's advisable to consult with your GP or healthcare provider before starting an exercise regimen.

These simple preparations will help ensure a safe and effective exercise session, tailored to your individual needs and capabilities.