Best Types of Exercise for Over 70s | Primary Health Awareness Trust



Best Types of Exercise for Over 70s

Staying active is one of the most important ways to support healthy ageing.
Regular movement helps maintain mobility, strengthen muscles and bones, improve heart health, and boost mental wellbeing.

The NHS recommends that adults over 65 aim for at least 150 minutes of moderate-intensity activity per week, along with muscle-strengthening activities on two or more days a week.

But what types of exercise are best suited to older adults? The good news is there is no one-size-fits-all approach — the key is to find activities you enjoy and can do safely.

1. Aerobic Activity (Heart & Lung Health)

Aerobic exercises help improve cardiovascular health and stamina.
Aim for activities that raise your heart rate while still allowing you to talk.

  • Brisk walking
  • Water aerobics
  • Gentle cycling (stationary or outdoors)
  • Low-impact dance classes

2. Strength Training

Maintaining muscle mass is crucial for independence and reducing fall risk.

  • Resistance bands
  • Light hand weights
  • Bodyweight exercises (wall push-ups, sit-to-stand)

3. Balance & Flexibility Exercises

These exercises support joint health and reduce the risk of falls.

  • Tai Chi
  • Yoga (beginner or chair-based)
  • Specific balance-focused classes
  • Daily stretching routines

4. Functional Movement & Everyday Activity

Incorporating movement into your day helps maintain mobility and wellbeing.

  • Gardening
  • Housework (with good technique)
  • Climbing stairs regularly
  • Walking to the shops or around your neighbourhood

Tips for Getting Started

  • Start slowly and build up gradually.
  • Include a warm-up and cool-down with every session.
  • Listen to your body — exercise should be challenging but not painful.
  • Consult your GP before starting a new programme, especially if you manage long-term conditions.
  • Stay hydrated and wear supportive footwear.

Why Exercise Supports Cognitive Resilience

Regular physical activity not only strengthens the body — it also supports brain health.
Movement helps improve blood flow to the brain, supports memory and concentration, and contributes to overall emotional resilience.

Our Cognitive Resilience Hub also offers resources on understanding modern technologies like AI, helping older adults stay informed and empowered.

Conclusion

The best type of exercise is the one you enjoy and can do consistently.
Whether it’s walking with a friend, gardening, joining an online class, or gentle strength work at home — every bit of movement counts.

By staying active, you can support your physical health, boost your mood, and build resilience at any age.
Explore more in our Staying Active Hub for trusted ideas and tips to help you get started.

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