It's no secret that keeping fit and active can help us as we age. From improving memory, helping to prevent dementia to extending our years, the key to living a long, happy and fulfilled life definitely lies in exercise.
But how we exercise differs as we age, too. As we lose muscle mass and bone density, doing some form of strength training becomes important. Exercise snacking (doing short bursts of activity through the day) is a great way to accumulate activity without having to go all out in one single session, and following a simple stretching routine helps regain flexibility in the joints so we can enjoy things like walking and cycling more easily. There are lots of ways to keep moving, and Age UK’s Act Now, Age Better campaign is encouraging people of all ages to keep moving, make small positive changes, and protect their health for the future.
Angela Rippon's simple secret to staying active
Speaking to Age UK, television legend Angela Rippon revealed her own surprising fitness hack: dancing to TV adverts.
At 79 years old, Angela says movement is vital for keeping the “machine” of the body running smoothly. “Our bodies are machines that are full of thousands of moving parts,” she explains. “If we don’t keep those parts oiled and moving, they will seize up and let us down. Dancing is one of the best exercises you can do for the health and wellbeing of your mind as well as your body. So just let yourself go and move to the music on the radio. I often get up and dance to the music of the commercials that come up in my favourite TV programme.”
Her advice is to : "Have fun, and whatever exercise you do, think of it as making an investment in your wellbeing pension plan, so that you can have a long, happy and healthy life.”
We couldn't agree more! In fact, ballet is one of Queen Camilla's favourite workouts - another dance form that Angela enjoys. You could also try learning how to use resistance bands, walking every day or even some chair yoga if mobility is an issue.
The UK’s most hated exercises revealed
Age UK also revealed the UK's most hated exercises... As a personal trainer and avid fan of exercise, I can't, hand on heart, say I enjoy all of these either BUT some of them are worth doing. Take a look at the list below and see what ones you'll try!
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Push-ups topped list, with over one-third of Brits (36%) dreading them. Why you should do push-ups: They're great for building upper body strength! Most people think they need to be done on their toes but I've coached people to do push-ups on their knees, using a bench to elevate the hands, or even do them against the wall. Push-ups build chest muscles, which help you with things like getting up out of bed more easily.
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Burpees were second, loathed by 29%. Don't bother: No need for them at all! By all means do them if you like them, they raise the heart rate so are good for cardio health but guess what? So is walking, and I know which I'd rather!
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24% of people don't like planks. Try them!: Planks work every muscle in the body and like push-ups can be adapted for anyone. Try doing a plank with your knees down or with your hands on a sturdy chair. They're great for building core strength.
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The same number of people (24%) don't like chin-ups (24%). Don't bother: Again, if you like them and have the strength needed for them, great! (Personally I love them.) but there are so many other ways to build upper body strength like using dumbbells for a row.
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Crunches follow closely on 22%. If you don't like them, do other core exercises: There are so many options here. Standing side bends with a weight, planks, even heavy squats will all work your core just as effectively.
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Squats are the UK’s most loved move, with one in five people enjoying them. My least favourite but most beneficial exercise: I don't like squats. Guess what I'm really good at? Squats! I do them a lot, because they are brilliant for keeping us mobile - squats are what will enable you you get in and out of a chair (or off the toilet) unassisted as you age. They also help lower blood pressure and build leg strength.
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Lunges also rank highly, with 14% admitting they love them. A good exercise to master: Most people I coach say they hate lunges. They can be difficult, but they are worth learning correctly. They're great for strengthening knees - and if you feel you can't lunge because of your knees, that's exactly why you should!
Dr Hussain Al-Zubaidi, Lifestyle GP and Personal Trainer, says it’s important to reframe exercise as “movement” to make it more approachable. “It must be something we enjoy and feel benefit from,” he says, and I completely agree!
How to keep moving without a workout plan
Age UK’s campaign is all about making activity part of everyday life and, when you stop and think about it, you probably move in many ways that count as exercise. The research found some surprising and unique ways people get moving at home:
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Running up and down the stairs
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Doing squats or lunges while waiting for the kettle to boil
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Balancing on one leg while brushing teeth
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Dancing while hoovering, reading with a hula hoop, or even squatting in the shower
All of these are great ways to add more movement into everyday life with minimal effort. I am also a fan of squats up and down from the chair during adverts, gardening, carrying shopping in from the car, and dancing parties with my little nieces and nephew!
Other people also say they're using household items to get stronger, including tins of food, water bottles, pillows, and even shopping bags. Pets have been known to join in too; my cat loves to climb on my back when I'm stretching which is apparently quite common, and dogs enjoy dancing!
Why small changes can make a big difference
The Act Now, Age Better campaign supports the idea that even the smallest changes can improve our chances of a long and healthy life. You don't need to go all-out with a punishing workout regime or join an expensive gym. You could make any or all of the changes listed below:
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Learning how to do wall push-ups
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Try 10 squats, three times a day
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Wear a weighted vest for walking
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Learn how to hold a plank
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Enjoy dancing at home
Every bit of movement adds up, so try everything and see what you enjoy the most!
For more information on Age UK's Act Now, Age Better campaign, visit the Age UK website.
Becky Fuller is a senior digital writer for Yours.co.uk. She is also a fully qualified personal trainer and strength coach, specialising in fitness and wellbeing for over 50s. Prior to joining Yours, Becky was a fitness writer for Saga, and a freelance entertainment and theatre journalist. Becky is passionate about helping people to move well and discover the many benefits of strength training.