Staying Active Gently: Movement You Can Keep Up
The best exercise in later life is the kind you will still be doing next year. A look at gentle options and how to begin sensibly.
Start with your doctor, not with a programme
This page is general information and not medical advice. If you have a heart condition, joint problems, dizziness, a recent operation or simply have not been active for a long while, talk to your doctor or physiotherapist before starting anything new. They know your history; a website does not.
What counts as activity
Physical activity is any movement of the body that uses energy. That includes walking to the shop, gardening, housework and climbing stairs, not only classes with a name. For many people the simplest improvement is to do a little more of what they already do, a little more often.
Gentle options worth trying
- Walking. Free, sociable and easy to adjust. A walking group adds company and a reason to turn up when the weather is dull.
- Tai chi. Tai chi is a Chinese martial art that is widely practised for its slow, flowing movements. Classes for older adults are common in community halls and can usually be followed at your own pace.
- Chair-based exercise. Seated classes let you move arms, legs and trunk with the support of a sturdy chair. They are a good starting point if standing for long is difficult.
- Water sessions. Water supports part of your body weight, which many people with stiff joints find comfortable. Ask your pool about quieter sessions.
- Dancing and gardening. Both count, and both are easier to keep up because they are enjoyable in themselves.
Balance deserves attention
Balance is the ability to keep the body's line of gravity within its base of support with minimal sway. It relies on the eyes, the inner ear and the sense of where the limbs are, working together. Because balance can be practised, many gentle classes include it. Always practise near a firm support such as a kitchen worktop, and ask an instructor to show you safe exercises rather than inventing your own.
Making it a habit
- Tie it to something fixed. After breakfast, before the news, on the way to the post box.
- Keep it small. A short walk you actually take beats a long one you put off.
- Write it down. A tick on the calendar is surprisingly motivating.
- Do it with someone. A friend who is waiting for you is the best reminder there is.
Listen to your body
A little warmth and mild tiredness are normal. Stop and seek medical advice if you have chest pain, unusual breathlessness, faintness or sharp pain in a joint. On hot days, go early, take water and shorten the outing.
What to wear and take
- Flat, well-fitting shoes with a sole that grips.
- Layers you can take off as you warm up.
- Your glasses, your stick if you use one, and a charged phone.
Ask at your local centre or library which classes welcome complete beginners. Instructors of older adults' classes are used to adapting movements for different abilities.
Written by Winifred Castellan · last checked 2026-11-12