We all know that exercise is good for us, and being active every day is even more important as we age. As well as helping us maintain good physical and mental function, regular physical activity can also prevent or manage many health conditions, including diabetes, heart disease and dementia. In some cases, it is as effective as medication. Exercise can also prevent falls, improve our sleep and increase our overall feeling of wellbeing and quality of life. What is not to like about that?

Unfortunately, despite all this evidence, there is a tendency for us to do less as we get older. And if you haven’t been very active for a while, the idea of getting moving again can be daunting. One of the most common things I get asked as a physio by my older clients is “how much exercise is enough?”

Well the physical activity guidelines for older Australians recommend at least 30 minutes of moderate intensity physical activity on most days (at least 5) of the week. “Moderate intensity” means that you are puffing a bit but can still hold a conversation. But how you achieve this is up to you. You could swim or play tennis or golf, but regular activities such as walking, gardening or even vacuuming also fit the bill. Doing 30 minutes all at once or breaking it up into two or three bouts is equally beneficial. If that still seems like too much, you can start small and build up slowly. We know that even small increases in activity can improve your health and mobility, and every extra minute will bring extra benefits.  

When it comes to preventing falls, exercises that improve balance and leg strength are the most effective. Physiotherapists created the safe exercise at home website, and it is just one of many useful resources. But if you’re not sure where to start, then it is a good idea to seek professional help to select exercises that suit your abilities and health conditions. Talk to your GP, local physio or exercise physiologist. Remember, it is never too late to start, and every little bit counts.

Heidi Gilchrist is a local physiotherapist, lecturer and researcher in the field of healthy aging and physical activity at the University of Sydney. She is happy to answer your active ageing questions in this monthly column.