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Move with confidence
Start where you are. Choose familiar, comfortable activity that fits your abilities and health conditions.
A small place to start
Choose an activity you already know is suitable for you, such as a short walk or seated movement. Follow any advice from your healthcare team.
Stop and seek help for chest pain, dizziness, or severe shortness of breath during activity. If you are unsure a new exercise is suitable, ask your healthcare professional.
Seated activity, supported movement, and walking are all ways to begin. If you already have an exercise plan from a professional, follow that guidance.
See the NHS illustrated guide to seated exercises (new tab)Read the preparation and safety instructions first and choose activities suitable for you.
Choose something you enjoy, such as walking, swimming, or dancing. CDC recommends 150 minutes of moderate activity, or an equivalent amount, each week for adults 65+.
Work the major muscles you use in everyday life. General guidance is at least two days a week, with activities and resistance that fit your abilities.
Include activities that help you stay steady. If you have fallen or feel unsteady, ask your healthcare team or a physical therapist about a suitable starting point.
If these amounts are out of reach, be as active as your abilities and conditions allow. You do not need to meet the full recommendation on your first day.
Keep exploring
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Movement can support the everyday things that matter: carrying groceries, visiting friends, gardening, and getting up from a chair. The right starting point depends on your abilities and health.
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For adults 65+, CDC recommends at least 150 minutes of moderate aerobic activity a week (or 75 minutes vigorous, or a combination), strength work on at least two days, and balance activities. Work toward what you can do safely. Short sessions count; you do not need to reach the weekly amount immediately.
Activity that makes you breathe harder and your heart beat faster. At moderate intensity you can usually talk but not sing. Match the pace and duration to you.
Resistance can come from your body weight, bands, weights, or machines. Stronger muscles help with stairs, lifting, and getting up from a chair. Learn a comfortable technique and allow recovery between sessions for the same muscles.
Gentle stretching can help comfortable movement; balance practice helps steadiness. These have different purposes and both can be part of a routine. Stretch within a comfortable range without bouncing or forcing a joint.
Everyday movement also counts. Break up long periods of sitting with a comfortable change of position or a little activity. People who cannot stand can use suitable seated movement.
If you have fallen, feel unsteady, or are unsure, ask about a supervised starting point. Use stable support and clear space. Stop for dizziness or sharp pain; chest pain, fainting, or severe breathlessness can need emergency help.
Use a sturdy chair that will not slide, with armrests if needed. Practise standing and sitting with control. The number of repetitions should suit your ability; ask for help if you cannot do this steadily.
Hold a fixed counter and, if suitable for you, lift one foot briefly. Switch sides. Keep support within reach throughout; unsupported standing is not a requirement.
This narrow-base walk can challenge balance. Learn it beside stable support with supervision if needed; ask for an easier option if it feels unsafe.
Slow, controlled movements can be a social way to practise balance. Look for a class suitable for your experience and mobility, including adapted or seated options.
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You do not need to do all of this. This is an idea menu, not a prescription or a complete 150-minute plan. Choose a duration you can manage, split sessions, and build gradually.
A comfortable walk, outdoors or indoors; for example, up to 30 minutes if that suits you, split into shorter walks as needed.
A short strength session, for example 20 minutes if suitable, with support or guidance.
Cycling, swimming, or seated aerobic movement.
Gentle stretching and suitable balance practice.
Another strength session, adapted to how you feel.
A social walk, gardening, dancing, or an activity you enjoy.
Gentle movement or rest. Notice what felt enjoyable and plan the next week.
Walking, suitable bodyweight movement, and housework can all contribute. You can start with your space, budget, and abilities.
People can benefit from suitable activity later in life, including their 80s and beyond. Start at your own level and ask for adaptations.
Effort and pain are different. Stop for sharp or worsening pain and ask about a gentler option.
Short sessions count toward your activity total. A little movement is a useful starting point.
Guide updated: September 14, 2026
An educational guide, not an individual diagnosis or treatment plan. Discuss choices with your healthcare team. Source organizations do not endorse this site.