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Older Adults (65 and over)
Activity ideas
Being active later in life isn’t about running marathons but about keeping your body moving in ways that feel good and help you stay independent. Older adults should try to be active everyday aiming for at least 150 minutes of moderate activity a week or 20-30 minutes per day. Older Adults can engage in walking, dancing and swimming. Staying active can support mobility, balance and muscle strength which can reduce the risk of falls. It can help preserve bone density and joint flexibility. Physical activity can keep your mind sharp and can reduce the risk or slow the progress of dementia.
It can be great for your mood and reduce feelings of depression. Group classes or walking with friends can ease loneliness and keep you feeling connected. A bit of movement everyday can seriously boost your quality of life and help you keep doing things you love for longer.
Home based activities for Older Adults
- Chair based exercises for older adults with limited mobility
- Joe Wicks YouTube videos for home exercise for older adults
- Walking around the house and trying some gentle yoga
- Dancing to some music
7 Day Timetable
Here is a 7-day timetable you could try, to include 30 minutes of activities per day:
Get Active this October!
A weekly calendar to keep your body and mind active and to maintain strength and stamina for older adults
30 minute duration
MONDAY
Outdoor walk around the neighbourhood
Get some fresh air and gentle movement by taking a relacing 30 minute walk nearby. It’s great for your heart and mood
TUESDAY
Group gentle dance or movement class
Join a local community or online group for a fund dance or movement session. it’s social, uplifting, and keeps you moving
WEDNESDAY
Home
online
workout
Joe Wicks has some online videos that you can workout to, there are also some NHS online exercises you can engage with if you do not feel like going outside to workout
THURSDAY
Chair yoga or stretching at home
A calming session focusing on flexibility and relaxation. Perfect for keeping muscles loose without straining
FRIDAY
Do a
sport you
like!
Pick a sport of your interest, whether you are a beginner or not. You can do bowling or table tennis amongst other easy sports activities
SATURDAY
Social walk with friends
or family
Make your activity social by walking with someone you enjoy spending time with. it keeps motivation up and is great for mental wellbeing
SUNDAY
Leisurely bike ride or gentle swimming
If you like cycling or swimming, take 30 minutes to enjoy a gentle ride or swim. Both are low-impact activites to help your heart, muscles and joints stay healthy
