Staying Active and Energised After 50

What the guidelines say

NHS guidance for older adults recommends being physically active every day, doing activities that improve strength, balance and flexibility on at least two days a week, and aiming for 150 minutes of moderate activity across the week. Reducing long periods of sitting is also encouraged.

Why strength matters

Muscle strength naturally tends to decline with age, but strength activities can help. These don't need to involve a gym: carrying heavy shopping, heavy gardening such as digging, yoga, pilates, and exercises using your own body weight all count.

• Sit-to-stand from a chair
• Wall press-ups
• Calf raises holding onto a worktop
• Gentle resistance band exercises

Balance and confidence

Balance exercises, tai chi and dancing can help maintain steadiness and confidence on your feet. If you have concerns about falls, your GP can advise on local strength and balance classes.

Supporting your everyday energy

Energy levels are influenced by many things — sleep, food, hydration, activity, mood and health conditions. Regular movement, balanced meals, enough fluid and good sleep routines are sensible foundations. Persistent tiredness without an obvious cause is worth discussing with your GP.