13/09/2026
Working with clients over 50 every day, one of the biggest misconceptions I hear is that we should simply slow down as we get older. In reality, staying active is the absolute best way to keep our hearts healthy, our minds sharp, and our joints feeling great. You don't need an expensive gym membership or to push yourself to the absolute limit to make a massive difference to your daily well-being.
If you are wondering exactly how much exercise you should be aiming for, the official NHS physical activity guidelines lay it out perfectly: adults aged 65 and over should aim to do at least 150 minutes of moderate-intensity activity a week, and do activities that improve strength, balance, and flexibility on at least two days a week.
Whether you are in your early 50s or well into your 70s, that 150-minute target is the golden rule for healthy ageing. It might sound like a lot at first glance, but it breaks down to just over 20 minutes a day.
What actually counts as moderate activity?
The NHS has a brilliant rule of thumb for this: your heart rate should go up, you should breathe faster, and you should feel warmer. If you can still comfortably hold a conversation with a friend, but you wouldn't be able to sing a song, you are hitting the sweet spot.
Here are a few easy ways to hit your weekly goal without it feeling like a chore:
Brisk walking: Ditch the car for short journeys and walk like you are five minutes late.
Water aerobics or swimming: Brilliant for your cardiovascular health without putting any harsh stress on your joints.
Dancing: Yes, dancing around the living room to your favourite playlist absolutely counts.
Heavy gardening: Pushing a lawnmower, digging, or shovelling works your muscles and gets you outdoors.
While getting your heart rate up is fantastic, the NHS also strongly highlights the importance of strength and balance. Around the age of 50, our natural muscle mass and bone density begin to slowly decline. Incorporating just two days a week of muscle-strengthening activities helps delay this process, keeping you strong, independent, and steady on your feet. You don't have to become a bodybuilder - carrying heavy shopping bags, doing a bit of Tai Chi, practicing yoga, or even doing some sit-to-stand exercises from your armchair all count perfectly toward this goal.
Remember, any activity is better than none. If you haven't exercised in a while, just start small and gradually build it into your daily routine. Break up long periods of sitting by standing up and stretching every half hour.
What is your favourite way to get moving during the week? Let's share some ideas in the comments!
Read the full breakdown of the NHS guidelines here: https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-older-adults/
