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Health benefits

Physical activity means anything from everyday tasks, like cleaning the house, heavy gardening or walking the dog, through to specific exercise like keep fit, swimming, golf, football, gym-based activity or tennis. The best type of activity is one that makes you feel slightly warmer and breathe a bit heavier, and that gets your heart and pulse pumping faster than usual. 

 Some of the benefits of keeping active include:

If you stay physically active, you're also likely to stay independent longer. Exercise can make you stronger. You'll feel more confident and involved in life.

Remember, before beginning a new exercise regime, it's a good idea to talk to your doctor first. Your local doctor is also a good place to start to learn about exercise for your health.

• Sports facilities and events (general health and well-being section)

The risks of physical inactivity

Inactivity puts you at greater risk of:

Getting started

If you haven't done any exercise for years – and it's estimated that four out of ten people over 50 do little or no exercise – then start gently and build up gradually.  If you’re exercising for the first time or are unsure if you should try a particular activity, talk to your doctor GP.

Thirty minutes of moderate exercise a dayat least five times a week is what the experts recommend. It can be all in one half- hour, or split into three periods of ten minutessmaller bouts of activity throughout your day.

Begin A good starting point may be awith a short five- minute brisk walk in your local park, and build upgradually increasing to  slowly to the full 30 minutes over a number of weeks.  Walking is great for your health and there are hundreds of walking groups open to all ages around the country.

• Keep Active after 60 on NHS Choices Opens new window

Age guidelines

There is no reason to give up a sport or exercise you enjoy just because you are getting older..

You should aim to do at least 30 minutes of moderate physical activity five  or more times a week. Even if you haven’t been particularly athletic at a younger age, there are many benefits of improved fitness as you get older. Remember to keep moving and retain your mobility and flexibility through daily activity as well.

If you're in your 80s or 90s, regular, gentle exercise can help retain muscle strength and improve mobility. Through daily activity you can retain mobility and flexibility.

Daily activities

It's easy to boost your physical activity without making huge changes to your lifestyle. You can begin by incorporating it into your everyday life with little effort or planning. You can:

Organised activities

There are lots of other ways to stay fit. You could take up a weekly Tai Chi class, play bowls, go swimming, ramble or cycle.

In some areas, your local council might offer free or cut-price gym-based exercise at the local sports or leisure centre.

The Keep Fit Association runs Mature Movers classes around the country.

Extend provides recreational movement to music for over 60s and less able people of all ages. For more information you can telephone 01582 832 760.

• Find out about sports clubs in your local area Opens new window
• Search for sports facilities in your area in England Opens new window
• Keep Fit Association Opens new window
• Extend Opens new window

Find out more

Your local leisure centre may offer 'Passports to leisure' or concessionary rates for older people.

You can also find out about sports activities that might suit you from Sport England, which promotes community sport.

• Find out about leisure passes Opens new window
• Sport England Opens new window
• Keep Fit Association Opens new window