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Active older people

Ngā pakeke ngoi

Being active is good for everyone, including older people. Being active as you age can help:

improve your ability to do the everyday things you want to do
prevent and improve health conditions such as stroke, heart disease, type 2 diabetes, osteoarthritis, some cancers and dementia
improve your balance and reduce your risk of falls
maintain and improve your strength and fitness
improve your sleep
reduce feelings of depression and improve your mood and wellbeing.

Be active every day

The Ministry of Health recommends people aged 65 and over do at least 30 minutes of moderate-intensity physical activity at least five days a week.

With moderate-intensity activity, your heart rate and breathing rate will increase but you should still be able to have a conversation. Moderate-intensity activities include brisk walking, dancing, cycling, swimming, housework and playing active games with grandchildren.

You don’t need to join a gym or play a sport to be active. Try adding more activity into your daily routine by walking to the shops, gardening or washing the car.

Being active for small amounts of time throughout the day is as effective as doing it in one go. So, if you can’t do 30 minutes in one go, try doing two lots of 15 minutes or three lots of 10 minutes.

Each week it’s also good to do:

three sessions of flexibility and balance activities such as modified tai chi, stretching, bowls or gardening. These can help improve your balance and reduce your risk of falling.
You can use the Live Stronger for Longer website to find a class near you. Classes are for people aged 50 or older who want to improve their strength and balance and reduce their risk of falling. Most classes are available at low cost. If you aren't sure which class is best for you, you can fill in this self-referral form or phone 021-771-7474. A coordinator will discuss the options with you and enrol you in a class.
two session of resistance activities such as carrying shopping or climbing stairs. These can help keep your muscles and bones strong.

Getting started

If you haven’t been active for a while and have concerns about your health, talk to your GP before you start. Especially talk to your GP if you have a health condition such as high blood pressure or heart problems. For more tips on getting started safely see Starting to be more active.

If you aren't sure what activities are right for you, talk to your GP, practice nurse or other health professional about Support for getting active. There are several initiatives to help adults get physically active. Some of them are free or subsidised but you may have to pay for others.

Find activities you enjoy

You're more likely to stick with an activity you find fun and rewarding. No activity is better than another, so find what works best for you. The Greater Christchurch sport and recreation guide can help you find an activity. It has information about all the sports clubs, parks, classes, groups and programmes in your area.