Regular physical activity is associated with lower rates of depression and anxiety across all age groups. Exercise is essential for slowing age-related cognitive decline and for promoting well-being.
But it doesn’t need to be particularly intense for you to feel good - slower-paced activities, such as walking, can have the benefit of encouraging social interactions as well providing some level of exercise.
IMPORTANT
The activities below are suggestions only. If you are trying a new programme of exercise, make sure you consult your doctor before you start if you have any concerns
Active 30
Experts recommend that we should do at least 30 minutes of moderate exercise each day, or even more vigorous activity if you are able to. Set yourself a goal to provide focus and a sense of achievement when you've done it.
You don't need to have full mobility to enjoy exercise. If you have limited mobility there are a number of chair exercises and other simple fitness tips to keep you active.
Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. Moderate activity includes: brisk walking, water aerobics, riding a bike, dancing, pushing a lawn mower, hiking or rollerblading.
Vigorous activity makes you breathe hard and fast. At this level you will not be able to say more than a few words without pausing for breath. Vigorous activity includes: jogging or running, swimming fast, riding a bike fast or on hills, walking up the stairs, sports like football, rugby, netball and hockey, using a skipping rope, aerobics, gymnastics or martial arts.
Exercises online
There's a wealth of free stuff to help you stay active available online, whether you're just starting out on your active journey or are more experienced.
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