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How much exercise do you need?

Current government advice recommends that adults aged 65 or over, who are generally fit and have no conditions that limit their mobility, should aim for 150 minutes of moderate-intensity activity each week.

Don’t be put off if this seems a lot. You can break it down into 10 or 20 minute blocks and build up gradually from your current level of activity as we suggest in our tips below.

Even just sitting down for less time and moving about a little more can start to make a difference. You can find out more about physical activity guidelines for adults from the NHS.

Going to walking football makes me feel part of a team. It's something to look forward to.

A little every day

Couples walking along the coast

Brisk walking counts as a moderate-intensity activity, provided that you set a pace where you feel a little bit out of breath but can still carry on a conversation.

Don’t feel that you have to take long walks every day. It’s best to try to make walking a part of your everyday routine.

The best way to do this is:

  • walk to the shops instead of driving
  • use the stairs instead of the lift or escalator
  • when driving, park at the far end of the car park so that you have further to walk
  • plan a town or country walk at the weekend
  • join a walking group. It’s fun to walk with other people and you might even make some new friends.

Speak to your GP if you're inactive or have health concerns

If you’re not already active, or have any health concerns, it’s important to check with your GP to find out if it’s safe for you to start or increase your walking.

Get further information

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Further information


Our Information guides are short and easy to digest, giving a comprehensive overview of the relevant topic. Factsheets are longer with more detail, and are aimed at professionals.

You can download other guides in our series from publications

For more information: Call Age UK Advice: 0800 678 1174

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