Keep on Moving

John Donoghue, Fitness and Wellbeing Manager for Age UK West Sussex, Brighton & Hove, explains how staying active can help to age better Taking up fitness later in life can sometimes feel a bit daunting, but you’re not expected to sign up for a marathon or suddenly try mixed martial arts (unless that’s your thing!). Simply moving more can make a big difference in how you age.

Age UK has launched a campaign called ‘Act Now, Age Better’ to encourage people to get moving now for a healthier later life. Here are some top tips to ensure that staying active and fighting frailty feels achievable, no matter how many candles are on your birthday cake!  

1. Start now! Staying active increases the chances that you’ll be able to live the life you want for longer. It’s rarely too late to start. Small changes in your 50s and 60s can lead to major benefits down the road. Even if you’re older, you can still improve balance, build strength and push back against frailty. Moving more is an investment in your future.
   

2. Make movement part of everyday life Every bit of activity counts, from walking the dog to mowing the lawn. One of the best ways to get more movement back into your life is to replace time you’d usually spend sitting with small chunks of activity.
   

   This could be: - Taking the stairs instead of the lift

   - Parking the car further from your destination to get some steps in

   - Walking or cycling over driving or taking the bus

   - Doing some squats or lunges during the ad breaks when you’re watching TV
   

3. Focus on strength and balance Strength and balance are key to ageing well. Prioritising them now can help you maintain your independence, reduce your risk of falls and support your long-term health. 

   Strength movements could include: - Carrying home your shopping bags - Practising getting up from the floor in different ways (sounds simple, but it can become trickier as we age) - At-home activities like squats and wall push-ups.
   

   Balance movements could include: - Stepping up onto a stair or platform, 10 times per leg - Standing on one leg for 30 seconds (use a chair or wall for support if needed) - Yoga, tai chi or pilates, which all help to build core strength and balance; you can find free videos on YouTube to follow or look for a local class.
   

4. Think functional fitness
   

   Functional fitness might sound fancy, but it simply means exercises that build strength, stamina and mobility to help with everyday life. Functional fitness involves movements that help your body lift things, push and pull, squat down and get back up again, twist and balance. It helps coordination and flexibility, and tends to work the whole body rather than just one or two muscle groups.

5. Get active with others

   
   

   Physical activity can be a rewarding and social part of life. Whether you grab a takeaway coffee and go for a weekly walk with a friend or join a local sports club or class. Making movement a sociable activity to look forward to is a great way to build it into your routine.  

There are benefits for your mental health and wellbeing too. Group activities don’t just keep you moving, they keep you connected, and research shows that the quality of social relationships can influence how well we age.

If you’re new to exercise, have any health concerns, or have been inactive for a while, it’s sensible to check with your GP before starting something new. Begin slowly, but with consistency, you’ll soon see positive results.

Regular movement is one of the most powerful tools to feel your best now and to protect future health – a bit like paying into a physical pension plan. Here’s to thriving (not just surviving!) in later life, so you can keep doing the things you love for as long as possible.

Age UK West Sussex, Brighton & Hove, offers a specialist gym and a range of fitness and activity classes.

Find out more details about local classes and 'Act Now, Age Better,' at www.ageukwsbh.org.uk or by calling 0800 019 1310.