Healthy ageing is not only about living longer. It is also about maintaining the ability to do the things that matter to you.
For many people, independence depends on a combination of strength, mobility, balance, physical health and social wellbeing.
Key Takeaway
Active ageing is built through regular habits. Movement, strength, balance, healthy eating and social connection can all support the ability to remain active and independent as you get older.
Make Movement Part of Daily Life
Formal exercise is valuable, but everyday movement matters too.
Walking, gardening, climbing stairs and active hobbies can all help reduce long periods of sitting. Our guide to walking for weight management is a simple place to begin.
Train Strength
Strength supports everyday activities such as lifting, carrying and standing up from a chair.
Regular muscle-strengthening exercise can help preserve physical function. Try our beginner strength routine.
Work on Balance
Balance becomes increasingly important as we age.
Activities such as tai chi and specific balance exercises may be useful for some people.
If you experience dizziness or frequent falls, seek medical advice.
Keep Your Bones in Mind
Weight-bearing and resistance exercise can support bone health.
Adequate nutrition is also important.
Make Your Environment Safer
Falls can become more dangerous with age.
Simple measures may include improving lighting, removing trip hazards and ensuring appropriate footwear.
Stay Socially and Mentally Engaged
Independence is not purely physical.
Relationships, hobbies and meaningful activities can all contribute to quality of life. See our guide to brain health after 40.
Start Where You Are
You do not need to become extremely fit overnight.
A realistic starting point might be a short daily walk, two weekly strength sessions or joining an activity you enjoy.
The Bottom Line
Active ageing is built through regular habits.
Movement, strength, balance, healthy eating and social connection can all support the ability to remain active and independent as you get older.
Frequently Asked Questions
How often should I do strength exercises?
Health authorities such as the World Health Organization recommend muscle-strengthening activity on at least two days a week for adults, in addition to aerobic activity. Start gently and build up gradually.
Can I improve my balance as I get older?
Yes. Balance can often be improved with practice. Activities such as tai chi and specific balance exercises may help, and a physiotherapist can advise on a programme that suits you.
When should I speak to a doctor about balance or falls?
Seek medical advice if you feel dizzy, are unsteady, or have had falls or near-falls. There may be a treatable cause, and support is available to reduce your risk of falling.