How to Build an Exercise Routine in Later Life

Building a regular exercise routine is one of the best ways to support healthy ageing.
Even small amounts of consistent movement can make a big difference to your health, wellbeing, and independence.

Step 1: Know Your Starting Point

Before starting a new routine, think about:

• Your current activity level
• Any long-term conditions or health concerns
• Activities you enjoy

Always check with your GP before starting new exercises if you have any medical conditions.

Step 2: Choose a Variety of Activities

• Cardiovascular → walking, swimming, cycling
• Strength → resistance bands, bodyweight exercises
• Flexibility → yoga, Tai Chi, stretching
• Balance → specific balance exercises, functional movement

Step 3: Start Small & Build Gradually

Begin with 10–15 minutes a day and gradually increase.
Aim for at least 150 minutes of moderate activity per week, as per NHS guidelines.

Step 4: Make It Part of Your Routine

• Set regular times for activity
• Use reminders or calendar alerts
• Involve friends or community classes

Step 5: Listen to Your Body

Include rest days, stay hydrated, and adapt your routine as needed.
Focus on progress and enjoyment — not perfection!

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

Explore more in our Staying Active Hub for trusted tips to help you stay active for life.