Staying active

Between the ages of 50 and 70, it’s natural to experience a decline of about 30% in muscle strength. As we age, our balance reaction times also slow down, making it harder to maintain stability, especially during faster movements. Physical inactivity can also lead to weaker bones and a higher risk of fractures.  

Physical activity includes any movement that raises your heart rate and makes you breathe more quickly. 

Strength and balance exercise programmes are proven to be very effective in reducing the risk of falls at any age. Taking part in these activities can make everyday tasks such as climbing stairs, getting on and off buses, or walking on uneven ground safer and easier.

Every bit of movement helps. Simple actions like breaking up long periods of sitting with short walks around the house, or doing gentle exercises while seated, are beneficial. However, it is important to understand that chair-based exercises alone do not reduce the risk of falls. To be effective for falls prevention, exercises need to challenge your balance.

For most people, being physically active is both safe and beneficial. However, it is important to pay attention to how your body feels. If you experience chest pain, dizziness, or feel faint while exercising, stop immediately and seek medical advice.

If you are aged 65 or over, the following guidance can help you stay physically active:

• Daily movement: Aim to be active every day, even if the activity is light. This could include gentle walking, stretching, or simple mobility exercises.

• Strength, balance, and flexibility: Include activities that improve strength, balance and flexibility on at least two days each week. These exercises are particularly important for maintaining stability and reducing the risk of falls.

• Moderate or vigorous activity: Try to achieve at least 150 minutes of moderate‑intensity activity each week. If you are already physically active, you may choose to do 75 minutes of vigorous activity instead. A combination of moderate and vigorous activity can also be used to meet this target.

• Reduce sitting time: Avoid staying seated or lying down for long periods. Break this time up with brief periods of movement, such as standing, stretching or walking, to help prevent stiffness and maintain mobility.

Before starting an exercise routine, it is important to prepare properly:

• Stable support: Ensure you have something solid and secure to hold onto during exercises, such as a kitchen worktop.
• Appropriate footwear: Wear comfortable, supportive shoes that provide good stability.
• Hydration: Keep water nearby so you can stay well hydrated while exercising.
• Build up gradually: Start with exercises that feel manageable and increase intensity slowly over time.
• Medical advice: If you have a heart condition or any other health issue that could affect your ability to exercise, speak to your GP or healthcare professional before getting started.

If you are unsure which activities are most suitable or would like personalised advice, a physiotherapist or qualified exercise professional can offer tailored guidance to help you get the most benefit from being physically active.u need personalised guidance, consider consulting a physiotherapist or a qualified exercise professional. They can provide tailored advice to help you make the most of your physical activity routine.