Physical activity guidelines for adults aged 65 and over
Adults aged 65 and over should aim for:
- At least 150 minutes of moderate activity each week or
- 75 minutes of vigorous activity each week
You should also include activities that improve strength and balance at least twice a week.
Try to reduce long periods of sitting and move regularly throughout the day.
What this means
There are different types of physical activities that we can participate in and different intensity levels. As we age, there is a shift in focus to increase our strength and balance activities, this helps us to keep our independence and prevent falls.
- Aerobic activity is exercising to a point that you have raised both your heart and breathing rate, some of the exercises include; brisk walking, swimming and cycling.
- Strength activity involves exercises that make your muscles work harder than normal, activities might include; lifting weights, resistance bands and gardening.
- Balance activities are exercises that involve our core, which supports our posture, these exercises might include sit to stand, one leg stands, yoga, dancing and Pilates.
- Moderate intensity activities require both your heart and breathing rate to increase; this could include brisk walking or cycling.
- Vigorous intensity activity can be described as an exercise where it raises both your heart and breathing rate to the point that it is difficult to hold a conversation. Activities may include swimming, running, digging sporting activities.
For more information on different types of exercises that you can do, visit the Exercise page on the NHS website.
Activity ideas
- Walking sports (football, rugby, netball)
- Dancing
- Chair‑based exercises (like seated yoga or Flexercise)
- Resistance band workouts
- Home exercise routines
- Swimming
Health benefits
There are a range of health benefits associated with being physically active as we age, some of which are listed here.
- Maintaining Independence
- Strength, balance and co-ordination
- Falls prevention
- Bone and muscle strength (and reduces loss)
- Reduced risk of osteoporosis
- Improves sleep and reduced fatigue
- Mood and anxiety
- Reduced risk of cardiovascular ill-health
- Reduced risk of long-term health conditions (diabetes, high blood pressure, cholesterol)
- Reduced risk of dementia and Alzheimer’s
For more information on activity ideas or the health benefits associated with being active for adult aged 65 plus years, visit Benefits of exercise on the NHS website.
Local groups and services
Falls Prevention
Age UK Somerset have a dedicated falls prevention team supporting older people to maintain their independence and prevent falls as we age, they offer a range of falls prevention physical activity classes including the Stay Strong Stay Steady programme.
For more information visit Falls Prevention on the Age UK Somerset website.
ProActive (Exercise on Referral)
ProActive is Somerset’s exercise on referral scheme, which supports individuals in becoming more active in a safe and structured environment with specialist trained fitness professionals.
The scheme is open to anyone over the age of 18 and registered with a Somerset GP practice. For a ProActive referral, please speak to one of the following health professionals:
- GP
- Physiotherapist
- Podiatrists
- Psychiatrists
- Nurse
- Consultant
- Occupational Therapist
- Dietician
For more information on this service, visit the ProActive Somerset website.
Health Walks
A health walk is a free regular structured walk with like-minded individuals wishing to improve or continue looking after their wellbeing. Somerset has health walks across the county, which have 5 different levels of ability; from beginner walks of approximately 1 mile to level 4 walks comprising of 3 to 5 miles.
To find out more about the health walks in your area or speak to someone about these, visit the Somerset Health Walks page on the Somerset Activity and Sports Partnership website.
Register for these free health walks, using the registration form on Somerset Activity and Sports Partnership.
Resources
Age UK has a wealth of information, guidance and support on including physical activity into our daily lives. For more information visit Exercises for elderly adults to become more active on Age UK.
In addition to the advice and support, Age UK Somerset run both fall prevention and ageing well classes across Somerset suitable for people aged 50 years and over, for more information see their Timetables showing Ageing Well and Falls Prevention exercise and activity sessions.
Top tips for older adults
- Start small and increase gradually – Short sessions (5–10 minutes) are perfect initial goals. Build up slowly over weeks.
- Make activity sociable – Join walking groups, exercise classes, or community activities – social support boosts motivation and wellbeing.
- Use simple plans that fit daily routines – Example: “I will do strength exercises while waiting for the kettle to boil.”
- Track how movement makes you feel – Improvements in energy, mobility, mood and sleep are powerful motivators.
- Celebrate everyday achievements – Reaching the top of the stairs more easily, keeping up with grandchildren, or feeling steadier are all wins worth celebrating.
Find more information and support on changing behaviours here.