Print This Page
Keeping physically active
Keeping physically active is key to leading an independent life. It doesn’t mean you have to go to the gym three times a week; it means being more active in your day-to-day life, every day. Doing a little bit of activity regularly can make a real difference to your health.
NHS Mid-life LifeCheck is an online health service for people aged 45-60 that will help you to assess and better manage your health. Just answer a few simple questions about your lifestyle and NHS Mid-life LifeCheck will give you personal advice based on your results. Topics include:
- stopping smoking
- healthy eating
- alcohol
- physical activity
- emotional wellbeing
NHS Mid-life LifeCheck lets you know what you are doing well and flags up possible problems for the future. It will help you to make small changes in your life that could have a big impact on your health and wellbeing. You can set goals and ask for email and text reminders to support you with your plan.
Click here to take part in the NHS LifeCheck.
Research suggests that amongst the over 50s, only 17% of women and 25% of men are sufficiently active to benefit their health. Regular physical activity, together with a healthy diet, can provide you with a number of health benefits. (You can find out more about having a healthy diet in our section Healthy eating and drinking.)
Keeping active will help you to:
- Ensure that your heart and lungs stay in their best condition
- Reduce and control your blood pressure
- Be relaxed, sleep better and cope with feelings of stress
- Increase your energy levels
- Strengthen your bones and muscles
- Reduce the risk of cancer
- Maintain a healthy weight
- Improve your flexibility, balance and co-ordination
- Improve your posture
- Increase your ability to remain independent in later life
- Delay the signs of ageing
- Get out and meet people
- Have fun
If you haven’t been very active for a while, it is best to check with your GP or practice nurse before becoming more active. If you have any problems with your blood pressure or have a medical condition such as diabetes, heart disease or breathing problems, you need to check with your GP that it is safe for you to start doing some activity.
It’s a good idea to start exercising gently and then to build up what you are doing. Your body will then get used to being more active, and you are far less likely to strain your muscles.
Always warm up thoroughly by gradually easing your body into activity for the first few minutes. If you experience pain or discomfort, you must stop straightaway.
The following activities are things that you can try to build into your daily routine.
Chair-based exercises
You don’t have to move around to improve the flexibility and strength of your muscles. There are exercises that you can do while sitting down, or while standing up and holding on to a chair to help you.
You can find out more about chair-based exercises in our section on Fitness.
Cycling
Cycling improves your strength, stamina and aerobic fitness, as well as improving your concentration and mental agility. You can cycle by yourself or with others as part of a group. As a group exercise, cycling encourages team building and leadership skills.
You can find out more about cycling in our section on Fitness.
Dancing
Dancing improves your fitness and your health. It can help your body to become stronger and maximises your dexterity and mobility, which helps to reduce the risk of falls. It involves the body, mind, emotions and spirit; which together are all aspects of good health.
You can find out more about dancing in our section on Fitness.
Gardening
Gardening can be really good for you. It gets you out in the fresh air, it can be relaxing, and it provides healthy exercise. Walking, bending, kneeling and digging keep you supple and give you stamina.
It has been estimated that two hours of gardening uses up the same amount of energy as running a 13 mile half marathon, such as the Great North Run!
Getting out in the fresh air boosts your Vitamin D levels, which is vital for healthy bones, healthy teeth and your happiness and wellbeing. Gardening can also help you to stay mentally alert, reduces stress levels, builds self-esteem, and can bring people together.
Swimming
Swimming isn't only a great form of general exercise; it can also be therapeutic for particular conditions and injuries. Just swimming a few lengths can involve most of the major muscle groups, giving your body a thorough work out.
The other big advantage of swimming is that the water supports your weight and takes the stress off your joints; so your knees, hips or spine aren’t put under too much pressure. Research shows that exercising in waist-deep water reduces the pressure on joints by 50%, while exercising in chest-deep water reduces it by as much as 75%.
You can find out more about swimming in our section on Fitness.
Walking
Walking is an ideal activity to start with. It is free and doesn’t require any equipment or particular skill. Walking is good for your heart and lungs. Most of the work is done by the muscles of the lower body, and it's a weight-bearing activity, so it can help your bone density. At the same time it's low impact, so it shouldn't strain your joints.
You can start by walking more little by little; take the stairs rather than the lift, walk rather than use the car, get off the bus or Metro one stop earlier than you usually do, or take your dog for a slightly longer walk.
Make sure that you wear comfortable shoes to walk in and make sure that you can still hold a conversation as you walk. If you’re too breathless to talk, you’re walking too fast!
There are several organisations and people in Newcastle that provide support for walking activities. You can find details of these in our section on Fitness.
There are several exercise regimes that take into account the health of both the body and the mind. You can find out more about some of these below.
Pilates
Pilates combines western and eastern philosophies; teaching body awareness and breathing techniques, as well as promoting strength, flexibility, balance and co-ordination. It aims to stretch and strengthen muscles without building them up.
You can find out more about pilates in our section on Fitness.
Tai Chi
Tai Chi originates from China and is a form of martial art which gently exercises the body, strengthens muscles, increases flexibility and improves balance. It is a great way of relaxing the mind and body, helping to combat the stresses and strains of life.
You can find out more about Tai Chi in our section on Fitness.
Yoga
Yoga originated in India and combines exercise with posture, breathing and relaxation techniques. Yoga positions work on every part of the body, as well as helping to reduce anxiety. The positions involve stretching and toning muscles, joints, the spine and the entire skeleton. There are many different types of yoga.
You can find out more about yoga in our section on Fitness.
Useful information and organisations
The Quality of Life Partnership organised Senior Games Week in Newcastle upon Tyne in August 2006. The impetus for organising the event was to ensure that older people featured in Newcastle City Council's Year of Exercise and Sport. The week-long event offered a range of activity for older people from the most active to the more frail, and also provided a varied and interesting programme for visitors from other European cities. See the report on Senior Games Week 'Thank you for getting me up to dance' for more information.
Article last updated November 18, 2011 7:49 pm
