Discover the Number 1, Age-Friendly Nation: Inspiration from Ireland

Discover the Number 1, Age-Friendly Nation: Inspiration from Ireland

Creating Age-Friendly Environments: A Journey of Inspiration from Ireland



Positive ageing


Ever wondered what it truly means to have an age-friendly environment? My latest article delves into Ireland’s pioneering initiatives, offering valuable insights into transforming a nation, a city, or a community into an “Age-Friendly” haven. But here’s the question that sparks reflection: Just how age-friendly is your environment? Whether you’re a teacher, architect, town planner, healthcare professional, or café owner, we all play a crucial role in shaping inclusive and supportive spaces for all generations.

Let’s embark on this enlightening journey together, championing positive aging, elevating elderly care, and cultivating genuinely age-friendly cities.

Embracing Age-Friendly Living: Ireland’s Inspiring Approach

In recent dialogues with individuals and organizations within the health and social care sector, the concept of “Age-Friendly Communities” has taken center stage. But what does it mean to be an age-friendly community? According to the World Health Organization, it’s a place that encourages active aging, optimizing health, participation, and security opportunities to enhance the quality of life as people age.

Despite residing in England, I have chosen Ireland as a remarkable example of a nation wholeheartedly embracing positive aging through a multitude of avenues. Ireland, renowned for its warmth and robust community values, has made substantial strides in becoming a global pioneer in age-friendly living. Through various initiatives and forward-thinking policies, Ireland is fostering an environment where aging transcends being a mere life phase and transforms into a vibrant and fulfilling chapter.

1. Age-Friendly Cities and Counties: Shaping the Future

Ireland has enthusiastically embraced the World Health Organization’s Age-Friendly Cities and Communities program. Leading cities like Dublin, Cork, and Galway are at the forefront, reshaping urban landscapes into inclusive, pedestrian-friendly havens. These communities now feature accessible transportation, well-designed infrastructure, and inviting recreational spaces, nurturing active aging for all.

*Real-life Example*:

Dublin’s efforts have resulted in wider sidewalks, increased public seating, and enhanced signage, facilitating independent navigation for older residents. These changes benefit everyone, elevating the overall urban experience.

2. National Positive Ageing Strategy: Embracing Inclusivity

At the heart of Ireland’s age-friendly approach lies the “National Positive Ageing Strategy.” This comprehensive framework champions well-being and social inclusion for older adults. By promoting active aging, participation, and social engagement through lifelong learning and volunteering, Ireland weaves a tapestry of interconnectedness that spans generations.

*Real-life Example*: Irish universities now offer programs where older adults can attend classes, fostering lifelong learning and meaningful interactions across generations.

3. A Tapestry of Inter-generational Programs: Bridging Divides

Across numerous Irish communities, inter-generational programs are redefining the concept of “it takes a village.” These initiatives unite different age groups for shared activities, experiences, and mutual learning. In doing so, they combat ageism and nurture a sense of unity that strengthens the very fabric of society.

*Real-life Example*: In County Kerry, young students and older residents come together to share stories, preserving local history and creating lasting bonds that enrich the community’s cultural heritage.

4. Dementia-Friendly and Abuse Prevention: Compassionate Foundations

Ireland’s commitment transcends infrastructure to address pressing issues like dementia and older adult abuse. Through campaigns, helplines, and resources, the country raises awareness and ensures that victims receive the support they deserve. Ireland is also actively building dementia-friendly communities, offering understanding and resources to individuals and families navigating the challenges of dementia.

5. Healthcare Services with a Heart: Prioritizing Well-Being

Recognizing the unique healthcare needs of its aging population, Ireland has tailored specialized services, including geriatric assessment units and community-based healthcare initiatives. By emphasizing older adults’ health needs, Ireland advocates a holistic approach to healthy aging.

*Real-life Example*: The Age-Friendly Hospital Initiative at St. James’s Hospital in Dublin enhances the hospital experience for older patients by addressing their specific needs and ensuring a comfortable, respectful environment.

6. Advocacy, Research, and Unity: A Collaborative Path

Ireland’s progress isn’t solely a result of policies; it’s a testament to its collaborative spirit. Organizations, institutions, and advocacy groups unite to conduct research, influence policy, and ensure that older adults’ voices resonate at both local and national levels. This unified effort propels Ireland to the forefront of age-friendly living.

Ireland is not the only country taking its aging population seriously; Singapore and Barcelona are also committed to providing environments where older adults can thrive rather than just survive.

Promoting Age-Friendly Living: A Collective Responsibility

Age-friendly living is not solely a matter of policy; it’s a collective responsibility encompassing individuals, society, organizations, and businesses. Each stakeholder plays a pivotal role in ensuring that our seniors age gracefully, independently, and with dignity.

Individuals: Nurturing a Culture of Respect and Connection

Age-friendly societies rely on individuals who embody respect, empathy, and intergenerational connections. Acts of kindness, fostering meaningful relationships across age groups, and combating ageism through our attitudes and actions cultivate a sense of community transcending generations.

Society: Paving the Way for Inclusivity and Support

The larger society shapes the landscape of aging. Policies that prioritize accessible infrastructure, age-friendly housing, and healthcare services tailored to older adults’ needs are essential steps. Collaborative efforts to combat elder abuse, provide mental health resources, and create spaces for social engagement reflect a society that values its aging members. Moreover, encouraging intergenerational programs in schools, communities, and workplaces can bridge gaps and foster mutual understanding.

Organizations and Businesses: Innovating for an Inclusive Future

Businesses and organizations hold a unique role in driving change. Age-friendly workplaces with flexible schedules, training opportunities, and retirement options catering to diverse needs empower older adults. Retailers and service providers adapting to accommodate older customers through accessibility and communication considerations further contribute.

In this collective endeavor, individuals, society, organizations, and businesses unite to redefine aging as a phase marked by dignity, inclusion, and purpose. Together, we pave the way for a future where our seniors thrive, showcasing that age is not a limitation but an opportunity for continued growth and fulfillment.


  • United Nations. (2019). World population ageing 2019:

  • Singapore: An Age Friendly City

  • Barcelona: An Age Friendly City’Barcelona%3A%20senior%2Dcitizen%2D,which%20best%20suits%20their%20values

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Understanding Osteoporosis: Discover the Causes, Symptoms, and 5 Key Prevention Strategies

Understanding Osteoporosis: Discover the Causes, Symptoms, and 5 Key Prevention Strategies

Osteoporosis, a common bone disease, affects millions of people worldwide, particularly women over the age of 50. It is characterized by low bone density and an increased risk of fractures, which can significantly impact an individual’s quality of life. Understanding the causes, symptoms, and prevention strategies of osteoporosis is essential for early detection and effective management of this condition.

Causes and Symptoms of Osteoporosis: A Comprehensive Overview

Osteoporosis is often a result of an imbalance between bone formation and bone resorption. As we age, our bones tend to lose density and become weaker due to the body’s decreased ability to produce new bone tissue. The primary cause of osteoporosis is a decrease in estrogen levels, which is particularly evident in women after menopause. Other contributing factors include a sedentary lifestyle, vitamin D deficiency, smoking, excessive alcohol consumption, and a family history of osteoporosis.

The symptoms of osteoporosis may not be apparent until a fracture occurs. However, some common signs include back pain, loss of height over time, a stooped posture, and easily occurring bone fractures. If you experience any of these symptoms or fall into a high-risk category, it is important to consult with a healthcare professional who can conduct further assessments and recommend appropriate diagnostic tests, such as bone density scans, to determine your bone health.

Preventing Osteoporosis: 5 Key Strategies for Stronger Bones

Fortunately, there are several strategies to prevent or slow down the progression of osteoporosis and maintain strong bones.

  1. Firstly, a well-balanced diet rich in calcium and vitamin D is crucial for bone health. Calcium can be obtained from dairy products, leafy greens, and certain fortified foods or supplements, while vitamin D is synthesized by our bodies when exposed to sunlight or can be obtained through supplements.
  2. Regular exercise, particularly weight-bearing activities such as walking, jogging, dancing, or weightlifting, helps maintain bone density and strength. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
  3. Quitting smoking
  4. Reducing alcohol consumption are also important lifestyle changes to protect bone health.
  5. Lastly, certain medications, such as bisphosphonates, hormone therapy, or selective estrogen receptor modulators, may be prescribed to manage osteoporosis in individuals at high risk of fractures. However, it is important to consult with a healthcare professional to determine the most suitable treatment option based on individual circumstances.

Understanding the causes, symptoms, and prevention strategies of osteoporosis is paramount in maintaining optimal bone health. By identifying the risk factors and adopting a proactive approach to bone health, individuals can significantly reduce the chances of developing osteoporosis and its associated complications. Remember, prevention is always better than cure, and taking steps to strengthen your bones now can contribute to a healthier and more active future.

Learn more about how Home Visit Healthcare’s Comprehensive Older Adult Assessments and GP Home Visits in the Midlands can help you, click the link below

Comprehensive Geriatric Assessments

Osteoporotic fracture risk calculator

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Unlocking 10 Secrets to a Longer Life: Enhance your knowledge and longevity

Unlocking 10 Secrets to a Longer Life: Enhance your knowledge and longevity

In our quest for a longer life and healthier life, scientific research has provided us with evidence-based strategies to unlock the secrets of longevity. By adopting these proven tactics, we can enhance our well-being and increase our chances of living a fulfilling and vibrant life. In this article, we delve into the science of longevity, unveiling the strategies that have been scientifically supported to promote a longer and healthier existence.

The Science of Longevity: Unveiling Evidence-based Strategies

When it comes to longevity, understanding the science behind it is crucial. Scientists have conducted extensive research to uncover the factors that contribute to a longer life. One of the key aspects that has been repeatedly shown to influence longevity is a healthy lifestyle. Engaging in regular physical activity, maintaining a balanced diet, and avoiding harmful habits such as smoking and excessive alcohol consumption have all been linked to a decreased risk of premature mortality.

Furthermore, the importance of social connections cannot be underestimated. Studies have consistently shown that individuals with strong social ties tend to live longer and have a lower risk of chronic diseases. Building and nurturing relationships with friends, family, and the community can provide emotional support, reduce stress levels, and even boost the immune system. Engaging in social activities and finding a sense of purpose in life have also been associated with greater longevity.

Evidence based Tactics for Unlocking a Longer Life and Healthier Life

While genetics may play a role in determining our lifespan, adopting certain strategies can significantly impact our chances of living longer and healthier lives. Regular physical exercise is one such tactic that has been proven to be effective. Engaging in moderate-intensity aerobic activities like brisk walking, cycling, or swimming for at least 150 minutes per week can reduce the risk of chronic diseases, improve cardiovascular health, and enhance overall well-being.

Maintaining a well-balanced diet is another crucial aspect of longevity. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides the body with the necessary nutrients to function optimally. Research suggests that following a Mediterranean-style diet, which includes plenty of plant-based foods, can lower the risk of heart disease, stroke, and certain types of cancer(1).

Engage in Regular Physical Activity: Exercise is a key component of a long and healthy life. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. Additionally, incorporate strength training exercises to maintain muscle mass and bone density. Regular physical activity reduces the risk of chronic diseases like heart disease, diabetes, and certain types of cancers (2).

Adequate sleep is crucial for overall health and longevity. Aim for 7-9 hours of quality sleep each night. Poor sleep has been associated with an increased risk of chronic conditions such as obesity, diabetes, and cardiovascular disease (3). Establish a consistent sleep routine and create a sleep-friendly environment to improve sleep quality.

Smoking is one of the leading causes of preventable diseases and premature death. Quitting smoking significantly reduces the risk of developing lung cancer, heart disease, stroke, and respiratory conditions. Seek support from healthcare professionals or smoking cessation programs to help you quit successfully.

Additionally, managing stress levels is essential for a longer and healthier life. Chronic stress can negatively impact physical and mental well-being and increase the risk of various diseases. Incorporating stress-reducing techniques such as meditation, deep breathing exercises, or engaging in hobbies can help combat stress and promote longevity.

A positive mindset and optimistic outlook have been linked to better health outcomes and increased longevity. Practice gratitude, engage in activities that bring you joy, and surround yourself with positive influences.

In our pursuit of a longer and healthier life, evidence-based strategies guide us towards success. By adopting a healthy lifestyle, nurturing social connections, engaging in regular physical activity, maintaining a balanced diet, and managing stress, we unlock the secrets to longevity. Embracing these proven tactics not only increases our chances of living a longer life but also enhances our overall well-being, allowing us to enjoy a vibrant and fulfilling existence. Remember, the power to unlock the secrets of a longer life lies in our hands, and by implementing these evidence-based strategies, we can take charge of our health and well-being.

Longer life and Healthier Life 10 Point Checklist

  1. Maintain a Balanced Diet

  2. Engage in Regular Physical Activity

  3. Maintain a Healthy Weight:

  4. Prioritize Sleep

  5. Don’t Smoke

  6. Limit Alcohol Consumption

  7. Manage Stress

  8. Stay Socially Active

  9. Regular Health Check-ups

  10. Positive Mindset

While genetics play a role in longevity, adopting a healthy lifestyle can significantly impact our overall well-being and lifespan. By following these evidence-based strategies, you can improve your chances of living a longer and healthier life. Remember that every small step towards a healthier lifestyle counts, and it is never too late to make positive changes.

Links similar evidence based articles:

The World Health Organisation (WHO) Healthy Ageing Fact Sheet

NHS Sleep station app – available for free in some postcodes


10 ways to Reduce Alcohol’s Impact on Mental & Physical Health and feel better


1.He FJ, Nowson CA, MacGregor GA. Fruit and vegetable consumption and stroke: meta-analysis of cohort studies. Lancet. 2006;367(9507):320-326.2. Warburton DER, Bredin SSD. Health benefits of physical activity: a systematic review of current systematic reviews. Curr Opin Cardiol. 2017;32(5):541-556.
3.Grandner MA, Patel NP, Gehrman PR, et al. Problems associated with short sleep: bridging the gap between laboratory and epidemiological studies. Sleep Med Rev. 2010;14(4):239-247.
4. Rehm J, Gmel GE, Sr G, et al. The relation between different dimensions of alcohol consumption and burden of disease: an overview. Addiction. 2003;98(9):1209-1228.

Boost UK Employees’ who are carers wellbeing!

Boost UK Employees’ who are carers wellbeing!

caring for mumCaring for Mum and Dad: Boosting UK Employees’ Wellbeing!===

In the hustle and bustle of modern life, many UK employees find themselves caught in a juggling act between their demanding jobs and caring for their ageing parents. However, employers can play a significant role in boosting their employees’ wellbeing by providing caregiver support. This article explores the importance of finding balance and empowering employees to ensure both their work and caring responsibilities are met with ease and joy!

Juggling Act: Finding Balance between Work and Caring for Mum and Dad!

Caring for ageing parents while trying to excel in the workplace can feel like a daunting juggling act. However, striking a healthy balance between these two vital aspects of life is crucial for maintaining overall wellbeing. Employers can step in and create a supportive environment that allows employees to fulfill their caregiving responsibilities without sacrificing their professional growth.

Flexible work arrangements, such as telecommuting or flexible hours, can be a game-changer. This gives employees the freedom to be physically present when needed to care for Mum and Dad, while still meeting work demands. Transparent communication with managers and colleagues is also essential. Encouraging open conversations about caregiving challenges fosters empathy, understanding, and creative solutions. By acknowledging and accommodating employees’ caregiving responsibilities, employers can help alleviate stress and enhance their overall happiness.

Empowering Employees: Unleashing Wellbeing with Caregiver Support!

Empowering employees to navigate the demanding role of a caregiver not only boosts their wellbeing but also enhances their productivity and job satisfaction. Employers can provide caregiver support programs that offer valuable resources, training, and guidance. These programs can include workshops on managing stress, navigating healthcare systems, and accessing community support networks.

Furthermore, offering employee assistance programs (EAPs) that provide counselling services or referrals to caregiving support groups can make a world of difference. Recognizing the emotional toll of caregiving and providing a safe space for employees to express their concerns can relieve burdens and promote mental well-being. Employers can also partner with local organizations to offer discounted or subsidized respite care services, allowing employees to take much-needed breaks and recharge.

Empowering Employees Towards a Balanced Life===

Caring for Mum and Dad while excelling in the workplace may seem like an arduous task, but with the right support, it can be a fulfilling journey. By creating a work environment that values and supports employees’ caregiving responsibilities, employers can enhance their employees’ overall wellbeing and job satisfaction. Striking a balance between work and caregiving is not only essential for employees but also benefits businesses through increased loyalty, engagement, and productivity. So let’s empower and uplift our employees, ensuring they have the tools and support to care for Mum and Dad while thriving in their professional lives!

Communication is key

In HR and in health and social care successful interactions are built on mutual trust, respect and confidentiality. Ubiqu

itous principles that enhance communication are:

  • Correct body language (when face to face)
  • Active listening
  • Expressed empathy
  • Checking understanding
  • Shared decision making

Think about your communication strategy within your organisation and how this relates to supporting employees who are carers.

  • How should we communicate with our employees who are carers?
  • What communication techniques should we use to achieve our goal of supporting employees who are carers?
  • How do we reach employees who are carers and make our messaging clear?
  • How can we make our messaging effective?
  • What indicators should we track to evaluate our communication strategy?

Carers Leave Act 2023

Carers Leave Act 2023 gained Royal Assent on May 24, 2023. Once implemented, employees with caring obligations will be entitled to a week of unpaid leave every year to care for their dependent(s).

Employees must meet the eligibility criteria:

  • An employee with a dependent who is considered a spouse, civil partner, child or, parent
  • An employee with a dependent who lives in the same household, except for tenants, lodgers, and borders
  • An employee who is relied upon to provide or arrange care for a dependent with a long-term care need

Carers can take a week of unpaid leave to care for a long-term care dependent under the 2023 law. This can be taken in five-day blocks, half-days, or individually.

Unpaid carers who work must use parental or yearly leave to care for their children.

The new Act encourages employers to consider adding a “Carers Leave” policy to their employee handbooks and accept unpaid leave requests from carers.

Care for a spouse, civil partner, kid, parent, someone living in the same household, or someone who reasonably relies on the employee is covered by the leave.

The Act

  • Provides unpaid leave to 2 million carers.
  • Encourages employers to consider their carers and implement carer policies for the first time.
  • Encourages forward-thinking firms to go beyond the law and offer Paid Carer’s Leave as an attractive employee benefit to stay ahead in recruitment.


How does this differ from current legislation?

Parents currently have the entitlement to 18 weeks of unpaid parental leave for any child under the age of 18. There is, however, no statutory right to any additional unpaid leave to care for other dependents.

The Care Act 2014

Under the Care Act, you are entitled to a carer’s assessment where you appear to have needs for support. You will be entitled to this support if you meet the national eligibility criteria.

Carers (Recognition and Services) Act 1995

This Act is for adults who are not parents of disabled children but have a right to an assessment.  This could be a grandparent or an older sibling caring for a disabled child, for example.

Employment Act 1996 and the Work and Families Act 2006

These laws give carers limited rights to emergency unpaid time off and the right to request flexible working.

Equality Act 2010

This includes protection for carers (who look after someone with a disability) from discrimination and harassment in the workplace and in services.

The Health and Care Act 2022 and caring for someone who’s coming out of hospital

This legislation reinforces carers’ rights when it comes to hospital discharge. If someone is likely to need ongoing care and support after they leave hospital, NHS trusts and foundation trusts have a duty, where appropriate, to involve patients and carers (including young carers) at the earliest opportunity in decisions and plans around their ongoing care needs.


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10 ways to Reduce Alcohol’s Impact on Mental & Physical Health and feel better

10 ways to Reduce Alcohol’s Impact on Mental & Physical Health and feel better

Alcohol consumption is deeply embedded in the culture of the United Kingdom, with pubs and bars being a common sight in towns and cities across the country. While moderate alcohol consumption can be enjoyed responsibly, excessive drinking can have detrimental effects on both mental and physical health. In the UK, it is crucial to recognize the impact of alcohol on our overall well-being and seek professional help when needed. This article aims to shed light on the effects of alcohol on mental and physical health in the UK and provide guidance on seeking assistance for alcohol-related issues.

The Effects of Alcohol on Mental & Physical Health in the UK

Excessive alcohol consumption can significantly impact mental health in the UK. Alcohol is a depressant, and while it may initially provide temporary relief from stress or anxiety, it can exacerbate underlying mental health conditions. It can increase the risk of developing depression and anxiety disorders, as well as contribute to the worsening of existing conditions. Moreover, excessive alcohol consumption can impair cognitive function, leading to memory loss, difficulty concentrating, and even dementia in the long term.

On the physical health front, the impact of alcohol in the UK is equally concerning. Alcohol misuse is linked to various diseases and conditions, including liver disease, heart problems, and certain types of cancer. In the UK, liver disease is a growing concern, with alcohol-related liver deaths on the rise. Excessive drinking can also weaken the immune system, making individuals more susceptible to infections. Regular drinking can contribute to weight gain, with the associated risk of obesity and related health problems like diabetes. It is crucial to address the physical health implications of alcohol consumption to protect individuals’ well-being.

Seeking Professional Help for Alcohol-Related Issues in the UK

Recognizing the need for professional help is an important step in mitigating the impact of alcohol on mental and physical health in the UK. The National Health Service (NHS) provides various avenues for individuals struggling with alcohol-related issues. GPs (General Practitioners) serve as the initial point of contact for seeking help. They can provide advice, support, and even medication to assist in managing alcohol dependence.

Specialized services are also available, such as community alcohol teams and rehabilitation centers. These services offer tailored support, counseling, and interventions to help individuals overcome alcohol-related problems. Additionally, various charities and helplines provide confidential guidance and support to those affected by alcohol misuse.

It is crucial to break the stigma surrounding seeking help for alcohol-related issues. By encouraging discussions and promoting awareness, individuals can feel more comfortable reaching out for support. With the right professional assistance, it is possible to address alcohol-related problems and improve mental and physical well-being in the UK.

Reducing alcohol intake is a great step towards improving your overall health.

Here are 10 ways to help you reduce alcohol consumption:

  1. Set clear goals: Determine how many days a week you want to drink and how many drinks you will have on those days.
  2. Track your alcohol consumption: Keep a record of how much you drink each day to create awareness about your habits.
  3. Find alternative activities: Engage in hobbies, exercise, or spend time with friends and family to distract yourself from drinking.
  4. Avoid triggers: Identify situations or people that may tempt you to drink and try to avoid them when possible.
  5. Seek support: Talk to a trusted friend, family member, or healthcare professional about your desire to reduce alcohol intake. They can provide guidance and support.
  6. Create a routine: Establish a daily routine that doesn’t involve alcohol, such as reading, meditating, or doing something you enjoy.
  7. Limit social situations that involve alcohol: Choose social activities where alcohol is not the main focus, like going for a hike or visiting a museum.
  8. Practice stress management techniques: Find healthy ways to cope with stress, such as exercise, deep breathing exercises, or practicing mindfulness.
  9. Stay hydrated: Drinking plenty of water can help reduce alcohol cravings and flush out toxins from your body.
  10. Celebrate small victories: Acknowledge and reward yourself for every milestone you achieve in reducing alcohol consumption, such as a week or month of sobriety.

Remember, if you’re struggling with alcohol addiction, it’s important to seek professional help from a healthcare provider or support groups specialized in addiction recovery.

Cranstoun alcohol reduction services – Worcestershire:

Alcoholics Anonymous UK

Alcohol Misuse NHS

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woman drinking alcohol



Discover the Number 1, Age-Friendly Nation: Inspiration from Ireland

NHS Exercise tips for a better future you be Fit & Fab whether you are 50 or 80!

Fitness is crucial at any age. However, maintaining a healthy lifestyle and exercising can get difficult as we age. That’s why the NHS gives fitness suggestions for all ages. These strategies will keep you active and healthy.

Fit and Fabulous Exercise Tips!

Select an activity you like

Swim, dance, or cycle. Choose an activity you enjoy to stick with it and make it a routine. Mixing up your routine and trying new things keeps it interesting.

Define achievable goals

Start by walking 30 minutes a day instead of running a marathon. After reaching that target, you can gradually increase training intensity and length. Setting realistic goals helps motivate and produce outcomes.

Exercise daily

Take the stairs instead of the lift, walk to work or work out at lunch. By making exercise a daily habit, you’re more likely to stick with it.

NHS Fitness Guide: Age is Just a Number

Exercise is never too late. Regular exercise can reduce the risk of chronic diseases and enhance general health in older persons, according to studies.

Physical activity guidelines for 65+ adults

Exercise daily, it can help prevent heart disease and stroke.

If you haven’t exercised recently or have medical issues, consult a doctor first. Check your fitness level and exercise intensity.

Over 65 year olds should aim to:

  • Do daily physical activity, even light activity,
  • Do activities that improve strength, balance, and flexibility on at least 2 days a week
  • Do at least 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity
  • If you are already active, or a combination of both reduce time spent sitting or lying down and break up long periods of inactivity with some activity

If you’ve fallen or are afraid of falling, strength, balance, and flexibility exercises will make you stronger and more confident.

Light activity?

  • Preparing a cup of tea
  • Strolling about your home slowly
  • Cleaning and dusting vacuuming
  • Making the bed
  • Standing up

Moderate-intensity exercise?

  • Moderate-intensity exercise raises heart rate, breathing, and body temperature. Talking but not singing indicates moderate intensity.

Moderate activities include:

  • Health walking
  • Water aerobics
  • Fitness biking
  • Tennis
  • Mowing the lawn

Vigorous activity?

Vigorous action causes rapid breathing. At this stage, you can only pronounce a few words without halting for air.

75 minutes of vigorous activity had equivalent health advantages to 150 minutes of moderate activity.

Vigorous activity includes:

  • Aerobics
  • Swimming
  • Cycling fast or uphill
  • Singles tennis
  • Football
  • Trekking uphill
  • Martial arts

Muscle-building exercises?

Strength workouts should be done till you need a short rest before continuing them to boost your health.

Home or gym workouts can strengthen muscles.

Muscle-building exercises include:

  • Lifting shopping bags
  • Yoga
  • Tai chi
  • Weightlifting
  • Using resistance bands doing push-ups and sit-ups
  • Heavy gardening like digging and shovelling

You can undertake aerobic and muscle-strengthening activities on the same or different days.

Muscle-strengthening workouts aren’t aerobic, so you’ll need to do them in addition to your 150 minutes.

Strength exercise helps seniors retain muscle mass and prevent falls. The NHS advises strength training twice a week.

Finally, listen to your body and make any exercise changes. Our bodies may be able to take less intensity as we age. Be aware of pain and alter your regimen.

Fitness is crucial to preventing increased dependence in older age!

Fitness and health are crucial at any age. Stay active and healthy by following NHS exercise advice. Find a fun pastime, set realistic goals, exercise regularly, and listen to your body. These ideas will help you look great at any age!


Exercise Guidance for Older Adults (>65)


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