Older people can improve their quality of life by keeping fit and mobile through participating in physical activity. Although individuals tend to lose muscle mass and strength with age, research suggests that even very old individuals can increase their strength. Strength improves mobility, lowers the risk of falls and hip fractures, and expands a person's capacity for doing everyday tasks independently.

There are many benefits that await older adults who choose to be active. Research studies show that regular physical activity:

• Helps keep bones dense and strong and helps maintain mobility in the joints.
• Improves blood circulation and keeps muscles supple and strong.
• Assists in weight control.
• Helps maintain balance, coordination, and agility, and reduces the likelihood of falls.
• Reduces tension and fatigue, provides extra energy, and leads to better sleep

You don't have to be a super athlete to enjoy these benefits. Modest amounts of physical activity on a regular basis will help.
Here are some tips for older adults who want to be 'modest movers'.

Do things you enjoy. Walking, gardening, golfing, cycling are all great. So are exercise classes. There are lots of other activities, too. Choose activities you will find enjoyable and satisfying.
Establish a routine. Retired or not, set up a routine that suits your lifestyle and the time you can spare.

Use rewards. Rewards help some people persist, so use them if you like them. Reward yourself for achieving your goals
Don't rush. Set aside enough time so you don't have to rush. Remember, your activity is supposed to be fun. You should finish relaxed and refreshed.

Things to consider:

• The more you move, the better you feel.
• More active older adults have the function and fitness of those much younger.
• More active people prolong their independence.
• Everyone can benefit from increased physical activity
• People with physical limitations and chronic conditions can also benefit by becoming more active.

It's important to choose activities that you enjoy because that will motivate you.

Do you like to dance? Why not turn on some music you like and move to the beat?

Do you like nature? Go for a walk and take in the scenery.

Do you like gardening? It’s good for your health and you can grow lovely flowers and healthy vegetables.

Do you like meeting new people? Check out the programs for older adults at your community centre.

Talk to your friends and find out what they are doing. Maybe you could try something with one of them.

Find one activity that you could try, or do more of what you are already doing.
Take your grandchild for a walk - grandchildren have so much energy, they might inspire you.

• Take a dog for a walk.
• Join your neighbour for a walk.
• Walk to the shops
• Do some stretching every day.
• Join a class at your community centre.
  Wash and wax the car.
• Use a wheelchair?, "wheeling" can be as good for you as walking.

Even if you have not been very active, once you get started your body will adjust to your energy needs. Just try something... a little bit every day will make a difference.

Doctors usually recommend activity programs for heart patients. Talk to your doctor or other health-care professional and choose a routine that is right for you.
They will probably recommend walking, which is one of the best activities to stimulate your circulation, improve the pumping of your heart, strengthen your lungs, improve your mood, and provide energy to your muscles.
Here are some suggested activities:
Walking at a moderate pace progressing to a brisk pace as you are able
Swimming
Dancing
Specialized programs for people with heart conditions such as an ‘Exercise on `Prescription’ programme. Ask your GP or Practice Nurse

If your balance is poor, start by doing some activities on a chair, on your bed, or supported by a wall. As you feel stronger, add more activities. You will notice that your strength and balance increase as you progress. If you are not sure what to do, ask your GP or Practice Nurse.
Here are some ideas to get you started:

• Exercises in a sitting or lying position
• Simple yoga movements or stretching
• Slow walking with a walking stick or with the support of a friend
• Leg and ankle strengthening
• T'ai Chi
• Line dancing while holding hands

If you don’t have much time and still want to exercise, it's best to choose activities that you like and build them into your daily routine. You might want to consider the following:

• Move frequently
• Dance
• Hover
• Walk up and down the stairs in your house
• Wash the floors
• Do some stretches
• Clean up one of the shelves in your kitchen cupboards
• Go for a ten-minute walk
• Walk to the local shops and carry home the shopping
• Wash and wax the car

Every little bit helps, but more is better. The more you do, the better you'll feel. Increase your activities as your body adjusts to your new physically active lifestyle.