FAQ

WHY SHOULD I BE PHYSICALLY ACTIVE?

Response:
There are numerous reasons to incorporate physical activity into your daily life. Regular physical activity can enhance your quality of life as you grow older, keeping you active and connected with your family and community. It can also help to manage or delay some of the chronic illnesses and conditions often associated with ageing. Ageing need not be seen as something negative that simply “happens to us”. On the contrary, staying physically active allows us to take a proactive role in our own ageing process. Physical activity can help us lead happier, healthier, and more fulfilling lives.

Advice to Exercise Professionals:
For many years, exercise professionals have predominantly focused on the health or medical benefits of exercise and physical activity when encouraging sedentary individuals to become more active. While motivations such as lowering cholesterol levels, improving cardiac function, and increasing bone mineral density can be effective for some, these may not resonate as strongly with many older adults.

As an exercise professional, it is important to highlight that regular physical activity can be enjoyable, improve quality of life, and enable older adults to continue engaging in the activities they love. A one-size-fits-all approach to motivation is unlikely to be effective for all older adults. Therefore, exercise professionals should take the time to understand each individual’s needs and motivations, and familiarise themselves with a range of motivational strategies to identify the most effective techniques for each person.

HOW MUCH PHYSICAL ACTIVITY DO I NEED?

Response:
Ideally, you should aim for at least 150 minutes of moderate-intensity aerobic activity per week (or a combination of moderate-to-vigorous physical activity), alongside two days of resistance training lasting at least 20 minutes. Older adults should also include balance-specific exercises at least twice a week. However, start by doing what you can and gradually look for opportunities to increase your activity levels. If you have not been active for a while, begin slowly. Over the course of several weeks, progressively increase the duration and frequency of your activities. Reducing the amount of time you spend sitting each day is a good starting point, replacing sedentary periods with light or moderate-intensity physical activity.

Advice to Exercise Professionals:
It is important to recognise that, for many older adults, aiming for 150 minutes of moderate-intensity aerobic activity per week can feel daunting and may discourage them from making an effort to become more active. As an exercise professional, it is vital to help older individuals understand that it is perfectly acceptable to begin with manageable, non-intimidating levels of physical activity and gradually build up as their confidence and comfort levels improve. Encouraging a slow and steady progression will help them feel more capable and motivated to maintain an active lifestyle.

WHAT IS THE BEST EXERCISE FOR OLDER ADULTS?

Response:
There is no single “best” exercise that suits all older adults. Older age can span a wide range, from 65 to over 100 years, which makes it impossible to recommend a one-size-fits-all approach to physical activity. Some older adults might run marathons or compete in triathlons, while others may prefer walking, gardening, or practising tai chi. For some, exercise might even take place while sitting or in bed. The most important thing, regardless of age or ability, is to avoid inactivity. Physical activity will vary from person to person, so it is wise to choose activities you genuinely enjoy. If possible, aim to include a mix of activities that promote endurance, strength, flexibility, and balance.

Advice to Exercise Professionals:
The best exercise or physical activity programme is one that your clients are willing and able to do regularly, that they enjoy, and that enhances their quality of life. For some, this might involve a structured group exercise programme at a local community centre, while for others it could be something less formal, such as active commuting, gardening, or walking the dog.
Many exercise professionals are familiar with traditional fitness environments due to their background in sports and exercise. However, it is important to recognise that not all older adults have had similarly positive experiences with structured exercise programmes. Work closely with your clients to understand their goals, aspirations, and personal preferences. For some individuals, identifying ways to incorporate active living into their daily routines may be more effective than simply referring them to a fitness centre or community programme. A key aspect of your role is to help clients find the physical activity approach that best suits their lifestyle and needs.

HOW MANY TIMES A WEEK SHOULD I EXERCISE?

Response:
It is generally best to spread physical activity throughout the week, aiming to be active on at least 3 to 5 days. Choosing activities that you enjoy, which are convenient and affordable, can make it easier to stay active most days. Try to vary your routine so you are not doing the same activity every day. On some days, you might take a walk in your local area with a friend or family member, while on others, you could join a more structured exercise programme at a community centre or church. Many people find that wearing a step counter helps them track their activity levels and motivates them to move more. On days when you have not accumulated many steps, an after-dinner walk can help you stay on track and committed to an active lifestyle.

Advice to Exercise Professionals:
As an exercise professional, one of the most important things you can do for your clients is to empower them to stay active independently, rather than relying solely on you for their physical activity. Most people do not have the time or inclination to take part in a structured exercise programme every day. Work with your clients to develop activity strategies they can fit into their own schedules and routines. By helping older adults understand that there are many ways to stay active, you can support them in creating a personalised and well-rounded activity programme. This will encourage them to remain active on most, if not all, days of the week.

I HAVE NOT EXERCISED FOR MANY YEARS, WHERE SHOULD I START?

Response:
Forget the old saying “no pain, no gain” — it is simply not true! Many of us were led to believe that physical activity must be painful or exhausting to be beneficial, but this is not the case. There are plenty of excellent options for those who cannot, or prefer not to, exercise vigorously. Walking is a fantastic way to increase your activity levels, and activities such as stretching, tai chi, or water-based exercises are also excellent choices. For example, organisations like the Arthritis Foundation provide water exercise programmes specifically designed for people with arthritis and joint conditions. Gardening and outdoor work can also serve as enjoyable forms of physical activity. Remember, the most important thing is not which activity you choose, but rather to avoid complete inactivity.

Advice to Exercise Professionals:
Prescribing exercise and physical activity is as much an art as it is a science. The most successful exercise professionals are those who excel in both areas. Simply presenting clients with the latest scientific guidelines may not be enough to motivate them to change their behaviour. To successfully encourage sedentary individuals to become more active, it is crucial to pay close attention to their needs, goals, and preferences. Working together to design a meaningful programme that addresses their personal challenges and barriers is key to inspiring lasting change.

WILL PHYSICAL ACTIVITY HELP TO REDUCE MY RISK FOR SPECIFIC DISEASES AND CONDITIONS?

Response:
Physical inactivity is a major risk factor for a wide range of physical and psychological conditions. A sedentary lifestyle is associated with heart disease, obesity, diabetes, and other health concerns. Inactivity is also linked to low self-esteem and depression. Regular physical activity can have a positive impact on these conditions. Numerous studies have shown that physical activity can help slow the loss of muscle and bone mass that often accompanies ageing.

In addition to the physical and psychological benefits, physical activity also provides social advantages. Many older adults enjoy group exercise programmes, which offer valuable opportunities for social interaction. Even those who prefer to be active alone or with a partner can benefit from improved strength and endurance, enabling them to remain engaged in daily life.

Advice to Exercise Professionals:
Further scientific research is required to determine the specific type, intensity, and duration of exercise needed to achieve certain clinical outcomes. When working with older adults who have specific conditions, it is essential to recommend exercise programmes that have been shown to be effective for those particular needs. Exercise professionals should have a clear understanding of the target audience for each programme and feel confident discussing the benefits and limitations with their clients.
For example, if approached by an older woman with osteoporosis seeking to improve her bone mineral density, recommending a low-intensity walking and calisthenics programme at the local community centre might not be the most effective option. Exercise professionals should familiarise themselves with the various exercise opportunities available in their community and work collaboratively with clients to identify the most suitable and beneficial choice for each individual.

DO I NEED TO SEE A DOCTOR BEFORE BEGINNING A PROGRAMME OF PHYSICAL ACTIVITY?
Response:
Regular visits to your doctor or healthcare professional are always a good idea, and ideally, everyone would discuss any planned changes to their activity levels with their doctor. However, regular check-ups are not always feasible, and not having access to a doctor should never be used as an excuse for inactivity. Most older adults can find a safe and effective activity programme that suits their needs. If you do not have a doctor, consider consulting an exercise specialist or another qualified healthcare professional.
Advice to Exercise Professionals:
While there are some risks associated with regular physical activity, the risks of leading a sedentary lifestyle are far greater. The risk of injury or other complications is linked to the intensity of the activity, with lower-intensity activities posing the least risk. Low-intensity physical activity reduces the likelihood of injury and muscle soreness and is often less intimidating than moderate-to-high intensity routines.

Although lower-intensity activity has fewer risks, moderate-intensity physical activity generally offers the best balance of benefits and risks and should be the goal for most older adults. While ongoing communication with a healthcare provider is advisable, the need for their involvement before starting a physical activity programme depends on the individual’s health condition, as well as the type and intensity of activity planned.
The key is to start with low-intensity physical activity and gradually build up the intensity over time. Whenever possible, activity sessions should include a proper warm-up and cool-down phase. Strengthening the muscles around weight-bearing joints, particularly the knees, can also help reduce the risk of musculoskeletal injuries.

IS EXERCISE SAFE?

Response:
Yes! Almost everyone can find a safe and effective exercise programme tailored to their health status, physical activity goals, and personal preferences. Leading a sedentary lifestyle poses a far greater risk to your health than beginning a light-to-moderate intensity physical activity programme. The most common issue when starting an exercise routine is muscle soreness during the first few weeks. However, you can reduce this by learning to listen to your body’s signals.

On days when you feel tired or fatigued, take things easy; on good days, make the most of it and enjoy being active! Understanding and respecting your body’s signals will help you adjust your activity levels as you age. Most people will not (and may not want to) run or dance as energetically in their seventies as they did in their twenties. Many believe that the key to ageing well lies in adapting to changing needs and circumstances, while staying active and engaged in life.
Advice to Exercise Professionals:

As an exercise professional, it is important to work within the rules and regulations set by your employers and the facilities in which you operate. However, do not assume that mandatory pre-exercise screening is always required, particularly for relatively healthy, community-dwelling older adults.

AM I TOO OLD TO EXERCISE?

Response:
No, you are never too old to exercise! Physical activity benefits people of all ages, including those in their nineties and even those over one hundred. Many people just like you stay active every day. You can find a physical activity programme that you enjoy, that makes you feel better, and that enhances your quality of life. Consider what activities you enjoy most and what you hope to achieve by staying active. An exercise professional can help you develop a tailored programme suited to your needs and goals.
Advice to Exercise Professionals:

It is increasingly clear that the benefits of regular physical activity can be observed at all stages of life, from the very young to the oldest adults. Recently, a number of high-profile studies have highlighted the positive effects of regular physical activity in older adults who were once considered “too old” or “too frail” to exercise.
There are several reasons why the frailest and oldest adults are often the most sedentary. Firstly, many older adults do not see themselves as suitable candidates for physical activity and are unaware of the wide-ranging benefits they can gain by increasing their activity levels. They may not realise that people just like them are engaging in regular physical activity. Secondly, for many years, exercise professionals were hesitant to include the oldest adults in even light-intensity programmes. It is only recently that professional organisations and ethics boards have recognised that the benefits of physical activity far outweigh the minimal risks involved.
Finally, many traditional exercise programmes, originally designed for middle-aged and younger older adults, are not always well suited to the frailest or oldest populations. However, there are now numerous evidence-based programmes specifically designed to meet the needs of frail and older adults, offering safe and effective ways to remain active.