Anyone can get active and it’s never too late to start. Anything that gets you moving will benefit you, whatever your age.
Choose a reason for becoming more active
Ask yourself why you want to become more active.
Maybe you want to:
- feel good or increase your energy
- improve strength, muscle tone or flexibility
- lose weight
- sleep better
Choose an activity that you enjoy
Choose activities you enjoy. It's easier to stay motivated when you do activities that you enjoy.
If you get bored of an activity, try a different one.
It might be hard to get motivated, especially if it’s cold and raining outside. But you can get active anywhere — at home, work or outside.
Indoor exercises, including strength and flexibility exercises
Set goals and chart your progress
Set a realistic goal.
You could:
- keep a diary, a chart or use an online app to track your progress
- track your steps using a pedometer or a health app on your phone
Enjoy the challenge and remember to progress slowly.
Be kind to yourself
Everyone has bad days when they might not do some or all of an activity. Just get back on track the next day.
Give yourself rewards
When you achieve goals or steps to a goal, give yourself a reward.
Try to do some activity on most days of the week
Most of us lead busy lives and juggle jobs and family duties. Set aside time for activity most days of the week.
If finding time is difficult, think of ways to add activity that suit your daily routine. For example, get off the bus a stop early or go for a short walk on your lunch break. Some movement is better than none.
Get support
Go walking or jogging with friends, colleagues or family to make it more enjoyable and motivate you. Join a club or online community to track your progress.
Starting to get more active
Whatever your age or ability, any activity is better than none.
Keep in mind:
- short sessions count - you can reach your goal of 2 and a half hours each week by doing 10 minutes at a time
- choose activities that are right for you - get advice from your GP
- spread your activities throughout the day and week
- add activities that increase muscular strength and endurance at least 2 days a week
Aim for moderate intensity activity. Moderate activity will raise your heart rate and make you breathe faster and feel warmer.
For example:
- brisk walking - 1 mile in 15 minutes (4 miles in an hour) or 1km in 9 minutes (6.4km in an hour)
- water aerobics
- cycling slower than 10 miles per hour or 16km per hour
- dancing
- general gardening
You can try building up to vigorous levels of activity to double the health benefits.
1 hour and 15 minutes of vigorous activities such as jogging, football and energetic dancing has similar benefits to 2 hours 30 minutes of moderate exercise.
What is moderate and vigorous activity?
Moderate activity is when breathing and heart rate increase, but you can still have a conversation.
Vigorous activity is when your breathing becomes heavy, heart rate becomes faster and it’s hard to keep a conversation going.
Activity for your age
Babies and children age 1 to 4 should be active for at least 3 hours per day.
Children and adolescents (age 5 to 18) should be active at moderate intensity for at least 1 hour per day. Do strength exercises at least 3 days per week.
Adults should be active at moderate intensity for at least 2 hours and 30 minutes per week. Do strength activities on at least 2 days per week.
Older adults should be active at moderate intensity for at least 2 hours and 30 minutes per week. Do activities for balance and strength at least 3 days per week.
Everyone should aim to limit sedentary time and replace sitting time with some physical activity. Any activity is better than none.
Everyone who can should aim for 5 hours or more of activity every week to get the best benefits.
Teaching your children to be active
Activity for older adults
Adults aged 65 and older who are fit and have no health conditions that limit their mobility should try to be active daily.
For example:
- at least 2 hours and 30 minutes of moderate aerobic activity every week such as walking, dancing or pushing a lawnmower
- strength and balance exercises at least 3 days per week - for example, digging, carrying groceries, step aerobics, hand-held weight exercises and yoga
- using daily chores such as shopping, cooking or housework to break up periods of sitting
Balance exercises at least 2 days a week can help if you’re at risk of falls.
Try including any of the following in your daily routine to improve your stability:
- yoga, tai chi or Pilates
- backwards and sideways walking
- walking on heels and toes
- standing from a sitting position
- standing on one foot