Here’s what happens if you neglect your physical health

Start off slow

Exercise can be done anywhere – at home, in a park or at a gym, which is great because it suits everyone’s needs, budget and comfort level.

Increasing your physical activity every day can help you look and feel good but remember, it’s important to listen to your body, acknowledge any signs of discomfort and don’t push yourself too hard – especially when starting out.

Look for opportunities to walk – could you walk to the shops instead of driving? Or catch public transport and get off one stop early? How about meeting your friends for a walk and chat instead of meeting for a coffee? Or if you don’t feel steady enough to walk outdoors, you could increase your walking around your home or yard.

What activities should I be doing?

Active and Healthy says activities that get your heart rate up and help build fitness could include:

• aqua aerobics
• brisk walking
• group exercise classes
• swimming.

The exercise should be brisk enough to increase your breathing and heart rate but not so much that you can’t talk.

It is important to choose an activity that you enjoy, and remember, every bit of physical activity helps to improve your health.

Checkout what's online

If you prefer to be guided in your exercise, YouTube offers lots of videos on workouts for older people. Workout videos from the National Institute on Aging in the United States focus on balance, strength, endurance, and flexibility exercise for older adults.

Remember, it's important to check with your doctor before embarking on any new exercise routine.

Don't forget to stretch

Try to do some form of stretching every day – even if it is only while you are watching TV.

Stretching can help with preventing injuries and is good for your muscles too.

Activities to improve your balance, strength and prevent falls

To get you started, Active and Healthy have some simple exercises to improve your strength and balance that you can do at home. There are videos and images to guide you through the exercises.

If you have any concerns getting started with movement, talk to your health professional, such as your doctor, before you begin.

How to stay on track

Starting and sticking to a new routine can be a challenge, so here are some tips from Active and Healthy to help you not only start but stick to a new routine:

• Be realistic - start slowly and increase physical activity over time.
• Choose an activity that you enjoy.
• Decide if you like to exercise alone or in a group.
• Think about whether you prefer a routine or flexibility.
• Even small increases in physical activity make a big difference to your health.
• Consider what is important for you in the long term – staying independent, enjoying travel, spending time with friends and family.
• Remember your strengths – how have you made positive changes in the past, such as getting fit, stopping smoking, and losing weight?
• What barriers might get in the way of achieving your goals – weather, lack of time, illness, pain, transport, lack of motivation, forgetting? How can you work around these problems?