For people aged over 65 years, The Department of Health recommends at least 30 minutes of moderate physical activity on most, preferably all, days.
If you find that 30 minutes difficult to start with, try just 10 minutes once or twice a day. After 2 weeks, increase to 15 minutes twice a day.
If you can do more than 30 minutes, you will get extra benefits.
Over the course of the week, try to incorporate different types of activities.
Try to reduce the time you spend sitting down – break that time up as often as you can
Building activity into your day
Building physical activity into your everyday life doesn’t have to be difficult. You can set aside a specific time each day, or fit some exercises in while waiting for the kettle to boil or watching TV.
There are lots of exercises you can incorporate into your day. Some examples are:
Stand up and sit down – for strength and balance
Sit on a chair with your feet flat on the floor and slightly apart.
Try to keep your back and shoulders straight.
Slowly stand up, trying not to use your hands (or as little as possible).
Slowly sit back down and pause.
Do this 8 to 15 times.
Shoulder roll – for flexibility
Using a gentle circular motion, hunch your shoulders upwards, backwards, downwards and forwards.
Do this slowly 5 times.
Reverse the direction, and do the same 5 times.
Remember to always consult your doctor or physiotherapist before undertaking new exercises.