JANE TOWNSON OBE
CEO of the Homecare Association, who has extensive experience in the social care, health, housing and technology sectors
As we age, it’s easy to fall into the trap of slowing down and becoming more sedentary.
Regular physical activity helps us to age well and can make a world of difference in improving quality of life.
Professor Sir Muir Gray, a leading expert on ageing, emphasises the importance of staying active.
‘The single most important thing we can do for our health as we get older is to be physically active. It’s never too late to start, and even small amounts of activity can make a big difference.’
Older adults can reduce their risk of falls and remain independent by doing exercises that improve balance, strength, and bone health. Maintaining core strength and mobility helps both the individual and reduces the need for care.
Enhancing flexibility is also crucial for preventing injuries, improving posture, and increasing mobility. Yoga, Pilates, tai chi, and regular stretching exercises help older adults stay flexible. These low-impact activities can help improve range of motion, reduce stiffness, and promote relaxation.
Aerobic exercises are beneficial for all adults, regardless of age. Examples include walking, jogging, biking, swimming, dancing, gardening, hiking, and joining exercise classes. Water exercises and stationary cycling are also excellent options for those with mobility concerns.
The health benefits of staying active in later life are extensive. According to Age UK, active older adults have a 20 to 30 per cent lower risk of depression and dementia, and a 30 per cent lower risk of falls. The University of Birmingham found that staying active with regular exercise can lower the risk of dementia by 30 per cent. According to the World Health Organisation, regular activity reduces the risk of heart disease, stroke, type two diabetes, and colon cancer. It also helps to manage weight and blood pressure. The NHS recommends adults aged 65 and over should aim for at least 150 minutes of moderate-intensity activity per week to reap these health benefits.
Physical activity also has a profound impact on wellbeing, cognitive function, and brain health. Exercising helps create new brain cells in the hippocampus, improving memory, learning, and mood. It can also enhance sleep quality, which supports memory consolidation and toxin removal in the brain. When you exercise, your brain releases chemicals that help you feel happier and less stressed.
Despite the obvious benefits, many older adults face barriers to physical activity, such as fear of injury or lack of motivation. Overcoming these obstacles is easier than it might seem.
Older adults in the UK have access to a variety of resources and support systems to promote physical ac
