12 easy ways to start moving more this National Fitness Day

The Government advises that older adults (those aged 65 or over) should take part in daily physical activity to maintain ‘good physical and mental health, wellbeing, and social functioning’. Some activity, however small, brings health benefits compared to remaining sedentary, and the more you do, the greater those benefits are.  

The loss of strength in our muscles is one of the biggest contributors to loss of independence. That’s why it’s important to do some form of exercise that improves strength, flexibility and balance on at least two days per week. This can take many forms, such as:  

• Using dumbbells  
• Using resistance bands  
• Taking part in a group fitness class that uses weights, such as kettlebells or BodyPump 
• Performing bodyweight exercises. 

It is recommended that adults, whatever their age, do at least 150 minutes (two and a half hours) of moderate physical activity per week, (building up from current levels if you don’t do this much at the moment). This can be made up however you like – in short bursts, like cleaning the bathroom, or longer bouts, such as taking a bike ride. Those who are already active can achieve the same health benefits with 75 minutes of vigorous activity, like running, or a combination of both.  

Sport England reports that activity levels decrease with age: 62% of those aged 55-74 are regularly active, but this falls to just 41% at 75 years plus. However, the good news is that this figure is growing. Over the past six years, we’ve seen 1.3 million more people age 55-74 regularly hitting their 150 minutes’ worth of activity per week, and half a million more aged 75 plus.  

At Saga Exceptional we are passionate about positive ageing and enjoying the benefits of exercise. You might think it’s too late to get started, or maybe you used to be more active than you are currently. But it’s not too late, and you are not too old. It’s not about forcing your body to do more than it’s capable of doing, and it’s definitely not about punishing yourself for something you ate. Getting more active is about maintaining independence, managing symptoms of health conditions, and improving overall wellbeing.  

The key is to start slowly. I always tell clients to “meet yourself where you’re at”. You need to shut out the noise and focus on you. It doesn’t matter what your friend, neighbour or significant other does to keep active (unless you want to join them, of course). All that matters is making the effort to do something, however small, every day. Our suggestions below cover a range of activity and ability levels, so take your pick.  

Yes, it really can be as simple as that. Every time we stand up and sit down, we’re doing a squat. And squats have many benefits – they strengthen the leg muscles, and keep the knee and hip joints flexible, and the up and down motion of the body increases oxygen to the brain – something that usually decreases with age.  

Why not try: When you need to stand up, why not sit down again and then stand up, for double squats action. 

Most of us don’t watch adverts for entertainment – we’re just waiting for our programme to come back on. But every ad break is around three to five minutes, giving you the perfect opportunity to move about, walk up and down the stairs, or do some chair squats (see above).  

Why not try: Marching on the spot for 60 seconds every time the ads come on.  

Flexibility becomes even more important as we age, because it’s what keeps us moving well. You can increase both flexibility and mobility with some gentle stretching, and waiting for the kettle to boil is an ideal time to move about a bit. Reach up high, bend at the hips and drive the hands towards the toes, or try standing on one leg and letting the other one come up behind you (hold onto a worktop or table while doing this).  

Why not try: Our 12 stretches to increase flexibility  

There are plenty of devices on the market that will count your daily steps, from fitness trackers or smart watches, to a basic step counter. Our fitness technology writer, Steven Shaw, recommends the Fitbit Charge 5 as the best overall tracker, or the Honor Band 7 if you’re on a budget.  

Research has shown that if you’re over 60, then just 6,000 steps a day will reduce your risk of death by up to 42%. It’s easy to get to this number too – just focus on moving a little more each day, such as walking to the local shops, walking from the lounge to the kitchen (use those ad breaks wisely!), or mowing the lawn.  

Why not try: Making your step goal part of a fun weekly challenge with family or friends.  

Getting outside can boost mental wellbeing, and a 20 minute walk can bring enormous health benefits too. Start at a pace that is right for you and build from there. Aim for a brisk walk, covering about a mile in your 20 minutes. Not only will you add 2,000-3,000 steps to your daily count, but your walk will also boost brain health, help lower blood pressure, aid better sleep, and increase life expectancy.  

Why not try: Varying the terrain of your walk. Try adding in hills, woodland trails, or even beach walks if you can.  

Running is a great form of exercise, but for some people a continuous run isn’t achievable. Maybe you’re out of condition, or maybe your joints aren’t up to the repeated impact. If that’s the case, then Jeffing might be for you. Named after its creator, Jeff Galloway, Jeffing is simply alternating between walking and running at intervals that work for you.  

Why not try: Take a look at how the Jeffing technique can make running easier and try short running intervals to start. 

Using some form of weight or resistance – even your own bodyweight – will rapidly improve your day-to-day mobility and function. Strength training increases bone density, something that depletes as we age. Other benefits of strength training include improved body awareness, making falls less likely. And if you do fall, it reduces the instances of fractures.  

We love these resistance bands from Amazon. They’re inexpensive, easy to store, and can be used for a range of exercises. They’re also great for aiding stretching. 

Why not try: Using resistance bands in this seated workout.

Swimming is a great form of cardio exercise, and it has the added bonus of being low impact. It’s perfect for anyone who has joint issues as the water takes away the impact felt during other forms of exercise. It also aids mental wellbeing and is a great stress reliever. Go at your own pace and take time to acclimatise to the water if needed. Even walking through the water offers resistance for the body to work against and is a way of exercising.  

Why not try: Good Boost offer many water wellbeing programmes online. Participating leisure centres across the UK then give you a waterproof tablet to take poolside with you so you can do the programme. Look at their website to see the full list of venues.

If you’re not keen on exercising in public, then exercising at home might be for you. YouTube has thousands of free workouts, and most need no or minimal equipment. You might like to invest in a set of dumbbells, like the ones listed below, or the aforementioned resistance bands. You can follow along with a workout or make up your own.  

Why not try: Our pick of 7 of the best Joe Wicks seniors workouts.

Can cleaning really cut the risk of cancer? A recent study suggests that daily activities, such as cleaning, or carrying the shopping, done in short, vigorous bursts, can result in lower risks of certain cancers. Of course, as well as that, there are other added health benefits. Vigorous cleaning will raise the heart rate, meaning you’ll be gaining all the benefits of cardio exercise too.  

Why not try: Breaking the cleaning up into short, energetic bursts spread throughout the day or week.  

Another form of exercise we don’t often think about is gardening. Digging, lifting, carrying, using a wheelbarrow – they’re all energetic activities that increase strength, mobility, and health. What’s more, gardening is free. If you don’t have your own garden, you could look into allotments in your local area, join a horticultural society, or volunteer for local projects.  

Why not try: A 30 minute gardening workout. How to get fit with just 30 minutes of gardening shows you how.  

Being active and social is good for your health, increasing brain activity and lowering the risk of many age-associated diseases such as heart disease and stroke. Finding an activity to do with a friend can not only increase enjoyment of exercise but also adherence – you’re more likely to get out the door for a walk if you know your friend is waiting for you.  

Why not try: Joining a group fitness class with a friend. Many gyms also have cafes attached where you can chat after class.