Getting Started

Being active helps you stay steady, independent and healthier as you age. This page explains why movement matters and how to get started safely.

Keeping active is one of the most important things you can do to stay healthy and reduce your risk of falling. It keeps your muscles strong, improves your balance and supports your heart, brain and mood.

Even small amounts of movement can make a big difference. Whether it's a short walk, chair-based exercises or light gardening, moving more helps you stay confident on your feet and live life on your terms.

What to Aim For

The NHS recommends that adults aged 65 and over should:

• Be physically active every day, even if it’s light activity
• Do activities that improve strength, balance and flexibility on at least 2 days a week
• Aim for 150 minutes of moderate activity a week - or 75 minutes of vigorous activity
• Reduce time spent sitting still — break up long periods of rest with short bursts of movement

Getting Started Safely

If you haven’t exercised in a while or have a health condition, it’s sensible to check with your GP first.

Here are some simple ways to begin:

• Start small - even a few minutes at a time helps
• Build up gradually and listen to your body
• Wear comfortable, supportive shoes
• Keep a glass of water nearby
• Make sure you have something stable nearby for balance if needed
• Choose something you enjoy - it’s easier to stick with it

What Counts as Activity?

• Walking, gardening or dancing
• Chair-based exercises
• Housework like vacuuming or tidying
• Exercise classes, swimming or yoga
• Strength and balance routines at home

Remember, you don’t have to do it all at once, and every little bit helps.

Explore Exercises

Ready to move more? Visit our Exercise Library for videos and ideas suited to your level and confidence.

Find Local Support

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Help and Contacts

Find local and national services that can offer advice, support, and practical help. Whether you’re looking for someone to speak to, equipment for your home, or help finding the right activity, this section brings useful contacts together in one place.

View local help and contacts

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Staying Active Support

Find local and national contacts to help you stay active and improve your strength and balance. This includes information about local exercise classes, online resources, and support for getting started.

Visit Staying Active section

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Start your Self-Assessment

Use our online self-assessment tool to create your personal falls prevention Action Plan full of useful actions, advice and support to help reduce your risk of falls.

Start your self-assessment

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Useful Links and Resoures

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NHS UK: Physical Activity Guidelines for Older Adults

Being active is one of the most important things you can do to stay steady, strong and independent as you age. This section includes practical advice, safe exercises and activity ideas to help improve your strength, balance and confidence.

NHS: Guidelines for Older Adults

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Age UK - Being active as you get older

Getting older doesn't have to mean an end to being active. We can help you keep moving, whatever your age.

Visit Age UK website

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