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Age UK is a charitable company limited by guarantee and registered in England
and Wales (registered charity number 1128267 and registered company number
6825798.) Registered address: 7th Floor, One America Square,
17 Crosswall, London, EC3N 2LB. ID205718 03/25
Kindly supported by:
Written by Dr Hussain Al-Zubaidi for Age UK
Let’s change how we age.”
Here, I’ve summarised the evidence behind
longevity and shared practical strategies
to help you train for your 70-year-old self.
Let’s shift the mindset from exercise as
obligation to movement as empowerment.
Your guide to keeping active for healthier ageing
Dr Hussain says: “10 years ago, I was 26kg heavier, sedentary, highly
stressed, and diagnosed with fatty liver disease and high blood pressure.
The turning point came when I realised how much my lifestyle was
shaping my future—what kind of life would I have at 70 if I continued
on that path? I started prioritising physical activity to enhance life,
not just as a task to check off.
We’ve partnered with GP and health coach Dr Hussain Al-Zubaidi to share
some simple, effective ways to add more activity to our lives.
That’s why we’ve launched Act Now, Age Better – and we’re kicking off
our campaign by talking about staying active.
At Age UK, we hear about the things older people wish they’d done when
they were younger that would have helped them as they aged – and we
want to share that knowledge and experience.
Let’s make a move
towards a better later life
We are living longer, and with the
right choices, we can also live better.
Movement works wonders!
While genetics influence how we age, our daily habits play a far greater
role. Small, consistent changes can have a significant impact over time,
leading to more energy, greater independence, and fewer health concerns
in the future.
•
Physical activity is an investment in your future. Staying active now
increases your chances of living the life you want later. Think of it as
paying into your own physical pension plan.
•
It’s never too late to start. Simple, small steps in your 50s can
lead to major benefits down the road—no need for marathons
or gym memberships.
•
Building your fitness, strength, and balance now, acts as a buffer
against ageing. It helps you stay independent and mobile for longer
and can help reduce the likelihood of developing long-term conditions.
•
Strength and balance are key to ageing well. Prioritising these now
helps maintain independence and can prevent falls later.
•
The more you move, the better! Every bit of activity counts, from bitesized movement to longer sessions, and benefits continue to grow.
Regular
movement can
cut dementia
risk by 30%
Regular exercise
can help lower
cardiovascular
disease risk
by 35%
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Being active
more than once
a week can
lower depression
risk by 40%
Staying active
can help reduce
your risk of
type 2 diabetes
by 40%
Sharper mind
Healthier metabolism
Better mood
and mental health
Better balance
and fewer falls
Stronger heart
Stronger bones
through menopause
What’s in it for you?
Ageing doesn’t have to mean living with frailty—movement is your
secret weapon to staying strong.
•
Stay independent. Everyday tasks like shopping, dressing, and
cooking may seem easy now - maintaining strength ensures they stay
that way. Physical activity builds a buffer to allow you to maintain
function as you age.
•
Do what you love. Good mobility and fitness keep you enjoying
hobbies, traveling, and socialising with family and friends.
•
Support yourself and others. Encouraging movement builds strength
and independence. The sooner you start moving more, the better
your chances of ageing well.
•
Prevent health problems. Staying active can help delay or reduce
the likelihood of developing a long-term condition.
Visit our website to find out more at
ageuk.org.uk/actnowagebetter or scan the QR code.
07/04/2025 09:33
Let’s make a plan
How a week of movement could look
Getting active doesn’t mean drastic changes—
you can start small and build up as you gain
confidence! To impact the ageing process, it is
about consistency rather than all-out sessions.
Here’s an example of how someone new to exercise could spread physical activity across a week. This mix
helps meet the 150-minute aerobic target, includes two strength sessions, and fits into daily life realistically!
Re-engineer movement back into your life.
Replace sedentary time with small chunks
of movement.
1. Take the stairs
2. Active travel - walk, jog or cycle
3. Park the car in the furthest space
4. Carry your luggage/shopping rather than
push it in a trolley
5. Standing desk
6. Whisk by hand
7. Avoid a robot vacuum cleaner/mower
8. Dance during the ad breaks
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
15-minute
brisk walk
to work, the
shops, or as
a break.
Cycle or walk
instead of
a short car
journey
(20 minutes
total).
30-minute
swim at a
comfortable
pace.
Two
10-minute
walks during
the day.
20-minute
dance
session
(in a class
or at home).
Walk, jog,
or volunteer
at Parkrun
(5K).
30-minute
nature walk
with a friend
or family.
Strength
session at
home
(10 minutes)
– sit-tostands, wall
push-ups,
carrying
shopping
bags.
Stand up
and stretch
every 30
minutes at
work/home.
Strengthbased
movements
(10 minutes)
– squats,
lifting
household
objects, or
resistance
bands.
Household
activity (e.g.
vacuuming,
gardening,
or DIY can
count as
movement).
Stretching
or gentle
yoga to help
mobility.
Play outside
with kids or
grandkids
(park games,
ball games).
Gentle
stretching
or balance
exercises
(5-10
minutes).
All-in-one moves for
full-body and functional fitness
Here are some key exercises that help with independence,
fall prevention, and overall resilience as we age:
Sit-to-Stand (Squats)
Heel Raises (Calf Raises)
Glute Bridge
Why? Builds leg strength for getting up from
chairs, stairs, and maintaining mobility.
Why? Improves balance and strengthens
the lower legs to prevent falls.
Why? Strengthens the glutes and core, preventing
lower back pain.
How? Stand up from a chair without using hands,
lower slowly, and repeat 10-15 times.
How? Stand tall, rise onto tiptoes, lower slowly.
Repeat 10-15 times. Hold onto a chair if needed.
How? Lie on your back, feet flat, lift hips up, squeeze
glutes, and lower slowly. Repeat 10-15 times.
Step-Ups
Single-Leg Balance
Dead Bug (Core Stability)
Why? Improves balance, coordination,
and lower-body strength for stairs and curbs.
Why? Enhances balance and stability to
prevent falls.
Why? Engages deep core muscles for posture
and injury prevention.
How? Step up onto a stair or sturdy platform,
then step down. Repeat 10 times per leg.
How? Stand on one leg for 30 seconds, switch sides.
Progress by closing eyes or standing on a cushion.
How? Lie on your back, arms and legs up, lower
opposite arm and leg slowly. 10 times per side.
Bonus: If you struggle with getting off the floor, practising getting up from the floor in different ways is a key skill for longevity.
Top tips for success
Stay consistent! It takes about six
months to see real benefits.
It’s not all or nothing; do what you
can, when you can. It all adds up.
Be active outdoors with a group—you’ll
get the benefits of nature, community,
and movement all at once!
Find a community—activities like
Parkrun, dancing, martial arts and
walking can be a great way to stay
connected to your community
and others. Research shows that the
quality of our connections influences
how well we age.
Break up long sitting periods—stand,
stretch, or use a standing desk to
stay mobile.
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