Top tips for ageing better

We're living longer, and with the right choices, we can also live better. As part of our Act Now, Age Better campaign, we're sharing how small changes to add more movement to our daily lives can help us age in the best possible way.  

Stay active – and start now!

The sad fact is that one in six deaths in the UK is linked to physical inactivity. Staying active now increases the chances of living the life we want later. It’s an investment in the future – a bit like paying into a physical pension plan.

The good news is that it’s never too late to start. When it comes to physical activity, small changes in your 50s and 60s can lead to major benefits down the road.

Prioritise yourself

Easier said than done, right? It’s hardly headline news that being active is a great way to stay healthy – but finding the time to prioritise it can be a real struggle.

For those of us in mid-life, the demands of work, raising children, and caring for older parents can make it really difficult to justify carving out time to dedicate to ourselves. So it’s unsurprising that staying active often falls by the wayside.

But as the saying goes, you can’t pour from an empty cup. Regular activity is great for our bodies, now and in the future, and it’s also good for our minds, reducing the risk of stress, depression and anxiety. The better we feel, the more we’re able to do –for ourselves and for others.

Make movement part of your everyday life

Movement is our secret weapon to staying strong. There’s no need for marathons or gym memberships (unless that’s your thing) – every bit of activity counts, from walking the dog to mowing the lawn.

One of the best ways to get more movement back into your life is to replace time you’d usually spend not moving much with small chunks of activity. This might look like:

• taking the stairs over the lift
• parking the car further from your destination to get some steps in
• setting regular reminders to stand, stretch and move around if you work at a desk
• choosing active travel (like walking or cycling) over driving or taking the bus
• doing some squats or lunges during the ad breaks when you’re watching TV.

Focus on strength and balance

Strength and balance are key to ageing well. Prioritising these now helps maintain independence and can prevent falls later, as well as helping to reduce the likelihood of developing long-term conditions.

Strength movements could include:

• carrying home your shopping bags
• practising getting up off the floor in different ways (sounds simple, but it can become trickier as we age and is a key skill for an independent later life)
• at-home activities like squats and wall push-ups.

Discover more ways to get active at home

Balance movements could include:

• stepping up onto a stair or sturdy platform, 10 times per leg
• standing on one leg for 30 seconds – make it harder by closing your eyes or standing on a cushion
• yoga, tai chi or Pilates, which all help to build core strength and balance – you could find free videos on YouTube to follow or look for a local class.

See what classes your local Age UK offers

Think functional fitness

Functional fitness sounds fancy, but it really just means exercises that build your strength, stamina and mobility and help you perform real-life, day-to-day activities.

Functional fitness involves movements that help your body lift things, push and pull, squat down and get back up again, twist and balance. It helps with coordination and flexibility, and works to target your whole body rather than just one or two muscle groups.

Here are some of the best functional fitness moves to incorporate into your life. 

Get active with others

Physical activity can be a powerful, rewarding, and even social part of life. Whether you grab a takeaway coffee and go for a weekly walk with a friend, or join a local sports club or class, making movement something sociable that you look forward to is a great way to embed it into your life.  

There are benefits for your mental health and wellbeing too. Group activities don’t just keep you moving – they keep you connected, and research shows that the quality of our connections influences how well we age.

Maintain your independence

As we get older, it’s natural (and kind!) for other people to want to make our lives easier, whether that’s carrying our bags or giving up their seat on public transport. But actually, it can be good to keep doing as much for ourselves as we can.

Encouraging ourselves to keep moving is a great way to help maintain our independence. Physical activity builds a buffer to allow you to maintain function as you age. Everyday tasks like shopping, dressing, and cooking may seem easy now – maintaining strength ensures they stay that way.

Good mobility and fitness also allow us to enjoy hobbies, traveling, and socialising with family and friends – all part of a fulfilling life that we shouldn’t have to give up just because of our age.

Be consistent

It takes about six months to see real benefits from regular movement, so don’t give up! Becoming more active is a process, not a quick fix – it’s about consistency rather than all-out sessions.

Small, steady changes can have a significant impact over time, leading to more energy, greater independence, and fewer health concerns in the future. And if we act now, we can age better.