Should I change how I exercise as I get older?

As you get older it is important to maintain a regular exercise routine. There are several health and lifestyle benefits to regular physical activity - no matter your age - including:

• improved mobility - keeping your muscles strong and reducing your chances of a fall,
• having an overall sense of well-being - reducing feelings of stress or depression, and making you feel more confident,
• reducing the likelihood of you becoming overweight or obese,
• preventing illnesses - ensuring your immune system is fighting fit, and
• reducing your risk of developing heart disease, type 2 diabetes and osteoporosis.

Regular exercise not only benefits your physical health, but can also improve your mental well-being.

How much exercise should I do?

You should aim to do at least 30 minutes of moderate (non-intensive) physical activity five days a week. Moderate exercise can include going for a gentle walk, or doing some gardening. However, if you have been inactive for a long period of time, try to build up to 30 minutes a day over the course of a week. Also, avoid high-impact exercises, such as sports that involve hard jolts to your body, for example football or squash.

If you are unsure of what type of activity or exercise to do, or have any questions regarding a current illness which could have an effect on your health, always ask your doctor first.

What type of exercise is suitable for me?

Everyone is different, and therefore your physical activities will be shaped by your age and ability. Be realistic and don't try to do too much too soon. Always start an activity slowly and gently, and always warm up before you start and warm down at the end.

Exercise doesn't always have to be a strenuous (demanding) or organized activity, such as an aerobic class. Every day activities, such as walking to the local shops, can also count towards your 30 minutes of physical exercise a day. Also, don't be put off by thinking you have to take part in group activities. Start by keeping fit at home, and once you become more confident, you might want to see what is on offer at your local community center.

Try looking in local papers, or asking at your local library about special clubs and societies for older people. These groups usually include activities such as:

• aerobic exercise classes,
• yoga or tai chi sessions,
• walking, swimming or cycling clubs, or
• special dancing classes - for example line dancing or ballroom dancing.

Swimming is considered a great all-round exercise to keep you fit and healthy. Most local swimming pools offer sessions dedicated to older swimmers, and are usually at a special discounted rate too.

Come rain or shine

It's important to try and maintain a regular exercise regime all year round. During the summer months you can tend to your garden or wash the car to keep fit. During the winter months why not take up activities in your own house, such as climbing the stairs or dancing. However, if you want to kill two birds with one stone, why not vacuum your house for 30 minutes, safe in the knowledge that you're keeping fit.

Can exercise really improve my health?

Keeping active has been scientifically proven to delay age-related decline. There are many illnesses considered avoidable if you stay physically active in old age. Research, as reported by Age Concern, shows that staying fit can help cut your risk of developing colon (part of the large intestine) cancer by one-fifth. Colon cancer is much more common in people over the age of 45, with around 90% of all cases occurring in people over the age of 50.

Your levels of 'good' cholesterol are also increased if you remain active in old age. 'Good' cholesterol is actually a lipoprotein (protein in the blood) called high density lipoprotein (HDL). HDL is thought to prevent arterial diseases, which often prevent or restrict the flow of blood round your body. Studies have shown that in order to continue to produce a healthy level of 'good' cholesterol, you should have at least 120 minutes of exercise a week (the equivalent of 30 minutes of exercise, four days a week), which will burn off approximately 900 calories.

Regular physical exercises - particularly activities such as aerobic classes - are known to increase the effectiveness of your heart and lungs. This means your body is better at delivering oxygen around your body, putting less strain on your heart.

It has also been well documented that as people get older, they begin to lose an increased amount of muscle tissue. This usually affects the strength of your back, arms and leg muscles. However, this muscle decline can be stopped, and even reversed, through regular physical exercise. Aerobic fitness can help to improve your muscles, but also ensure you don't pile on the pounds, as you continue to burn calories.