Promoting Well Being

What sort of things should I be doing?

If you’re over 50, you need to do four types of activity to help keep you healthy and well as you get older: activities for stamina, strength, flexibility and balance.

Stamina activities

Brisk walking, gardening, washing the car, aerobics or movement classes, all sorts of dancing, swimming, water aerobics, cycling, or any sports such as badminton.

Why?

Stamina activities help to keep your lungs, heart and circulation healthy and in good working order.

How often?

Aim to do 30 minutes of activity from this group on most days. You can do the 30 minutes in three lots of 10 minutes, or two lots of 15 minutes.  If you’re not very active at the moment, as little as 10 minutes a day will help – for example, walking briskly to and from the shops.

Strength activities

Climbing stairs, walking uphill, lifting and carrying shopping, digging the garden, weight training, Pilates, yoga, Tai Chi, weights or resistance exercises (which you can do at home, in a class or at a gym).

Why?

Strength activities maintain muscle and bone strength and help us with daily tasks as we get older – things like climbing the stairs, getting out of a chair easily, or opening a jar. Stronger, larger muscles also burn more calories so can help you keep to a healthy weight. Strength activities will also help with good posture and balance. And improved muscle strength and tone will also help with better body shape, improving the way you look and feel.

How often?

Try to do some strength activities two or three times a week.

Flexibility activities

Gentle bending, reaching and stretching of muscle groups, Tai Chi, yoga, Pilates, dancing, swimming, indoor and outdoor bowls, golf, stretching exercises, or housework such as vacuuming and sweeping.

Why?

Flexibility activities help you to maintain a full range of movement and to stay independent and move more easily as you get older. Retaining flexibility will mean that, as you get older, you’ll still be able to put on your shoes and socks, reach for something on a high shelf, get in and out of the bath, wash your hair, or turn your head easily to look behind when parking the car.

How often?

Try to do some flexibility exercises for a few minutes every day.

Balance activities

Most activities that involve standing – for example, walking, Tai Chi, dancing or movement classes.

Why?

Balance activities improve and maintain your balance, give you confidence in moving and help to prevent accidental falls.

How often?

Do some balance activities for 10 minutes every day.

Information courtesy of the British Heart Foundation