HealthInfo Waitaha Canterbury
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 anxiety 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 5 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 do not 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 cannot do 30 minutes in 1 go, try doing 2 lots of 15 minutes or 3 lots of 10 minutes.
Each week it is also good to do:
- 3 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 are not sure which class is best for you, you can fill in this self-referral form or phone 022-495-8470. A coordinator will discuss the options with you and enrol you in a class.
- 2 session of resistance activities such as carrying shopping or climbing stairs. These can help keep your muscles and bones strong.
Getting started
If you have not been active for a while and have concerns about your health, talk to your general practice team before you start. Especially talk to your general practice team 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 are not sure what activities are right for you, talk to your general practice team 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 are 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.
HealthInfo recommends the following videos
- Live Stronger for Longer – Strength & balance 10-minute home routine
A fun 10-minute exercise routine you can do at home. It includes alternatives for different energy levels.
HealthInfo recommends the following pages
- Christchurch City Council - Clubs and activities for older adults
Information about free Sunday walks, Walk ‘n’ Talk groups and leisure clubs.
- The Kind Foundation - Life Fit for older adults
Information about the Life Fit programme. The programme includes low-cost group exercise classes for older adults or those new to exercise.
HealthInfo recommends the following apps
- Nymbl
An app for people wanting to improve their balance and mobility and reduce their risk of falling.
Written by HealthInfo clinical advisers. Last reviewed February 2024.
Sources
Review key: HIKEA-53695
