HealthInfo 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 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 search for a community strength and balance class on the Live Stronger for Longer website.
- 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.
HealthInfo recommends the following pages
- Exercise as Medicine NZ – Exercises to do at home
Simple and safe exercises to do at home.
- Ministry of Health – Physical activity for older people
A factsheet with recommendations for how active older people should be.
- National Institute on Aging – Get fit for life
A pamphlet with easy to follow strength, balance and flexibility exercises you can do any time, anywhere.
Written by HealthInfo clinical advisers. Last reviewed May 2020.
Sources
Review key: HIKEA-53695
