Small Steps, Big Benefits: Fitness for Older Adults

On Tuesday 27th January, 16 people aged 60+ gathered at Canalside for a motivational talk and to learn a fitness programme designed specifically for older adults.

The evening started with a short presentation on NHS physical activity guidelines for older adults. The guidelines state:

"Older adults should do some type of physical activity every day. It can help to improve your health and reducse the risk of heart disease and stroke.

Adults aged 65 and over are advised to

• be physically active every day, even if it’s just light activity

• do activities that improve strength, balance, and flexibility on at least two days a week

• aim for 150 minutes of moderate-intensity activity per week, or 75 minutes of vigorous activity if already active (or a combination of both)

• reduce time spent sitting or lying down and break up long periods of inactivity with movement"

After the short talk, the group got to work on how to put this into practice at home.

We completed a range of activities tailored to different ability levels. Some exercises were done seated on a chair, others standing, and some included small weights or bodyweight exercises.

We also did step work using the stairs. Many participants were surprised at how just 30 steps up and down on the same step was enough to get their heart rate up. You don’t need to go to the gym to raise your heart rate—simple activities like stepping up and down at home can really get the heart pumping.

At the end of the evening, each participant took home a 6-week fitness calendar, where they can tick off the days they stay active. We have also created a Telegram group so participants can motivate each other to stay active at home or meet up in small groups.

At the end of the six weeks, we are really looking forward to meeting again and sharing the progress everyone has made.

A huge thank you to the Hinkley Point Community Fund for funding our healthy lifestyle projects.