Get active!

Staying active as you age goes beyond just physical health. Studies show that regular exercise can boost your thinking abilities, lower the risk of chronic diseases, and positively impact your mental well-being.

Older adults who engage in physical activities often report feeling happier, having more energy, and finding a greater sense of purpose.

The World Health Organisation recommends at least 30 minutes of moderate-intensity activity on five days each week, totalling 150 minutes weekly. If doing 30 minutes at once is challenging, shorter bouts of at least 10 minutes each also count. If health conditions limit you, be as active as your abilities allow.

ALONE's guide for older adults suggests starting slowly to let your body adapt to a new routine and understand its capabilities. As you become fitter, you can increase your activity, but remember, rest is crucial for recovery. Something is always better than nothing, and your routine may vary based on how you feel each week.

Set achievable goals that match your abilities, even if it's as simple as walking a certain distance daily. Realistic goals provide a sense of accomplishment and keep you motivated.

Be cautious not to push yourself too hard. Stop any activity at the first sign of symptoms like dizziness, fatigue, chest pressure, irregular heartbeat, or excessive shortness of breath. Perform exercises at a comfortable intensity, take water breaks, and use a sturdy chair against a wall for stability. Breathe regularly, focusing on exhaling during effort. Over time, your breathing will become more efficient. Ensure you can hold a conversation while exercising without struggling for breath.

Sport Ireland and the local sports partnerships have a range of initiatives for all abilities to help keep you active and well. There are general tips on how to keep active on gov.ie and check out Healthly Ireland for health and wellness information.