The survey launches a new campaign ‘Act Now Age Better’ to start a national conversation about how becoming more physically active in midlife can ensure a happier, heathier more independent later life.
One of the most impactful ways to maintain health and independence in later life is by staying physically active in your 50s and beyond. The benefits of keeping fit during mid-life extend far beyond the immediate—simple steps today can reap substantial rewards for the future. Despite these well-established benefits, the research shows that 6.6 million (47%) feel that they don’t do enough or don’t do any physical activity.
Evidence shows that being more active can lower the risk of depression and dementia, heart disease, frailty, stroke, Parkinson’s and some cancers. Physical activity also plays a crucial role in maintaining our independence as we get older whether it’s playing with grandchildren, travelling, or doing hobbies that bring joy.
(Image: Centre for Better Ageing)
Age UK’s CEO Paul Farmer said: “Even if you’ve never been particularly active, it’s never too late to start. A short walk, a gentle stretch, or a low-impact activity like yoga can make a significant difference to your quality of life.
“There is now also emerging evidence that increasing physical activity contributes to improving social functioning and reducing loneliness and can help our thinking skills – like problem-solving. Every step counts toward better health, enhanced well-being, and greater independence in later years.”
Dr Al-Zubaidi is the Royal College of General Practitioners lifestyle and physical activity lead and long-distance triathlete. He’s also appeared on ITV’s This Morning. Dr Al-Zubaidi said: “10 years ago I was 26 kg heavier, sedentary, highly stressed, and had been diagnosed with a fatty liver disease and high blood pressure. The turning point came for me when I realised how much my lifestyle was shaping my future.”
Dr Al-Zubaidi has joined forces with Age UK to create a leaflet on how to become more physically active and how busy midlifers can realistically fit more physical activity into their daily schedules.
To pick up a copy of the leaflet visit your local Age UK shop www.ageuk.org.uk/services/in-your-area/ or www.ageuk.org.uk/actnow.
How to stay active
Staying active after 50 is crucial for maintaining health and independence in later life, but choosing the right type of activity is key. Activities that balance cardiovascular, strength, flexibility, and social engagement offer the greatest benefits.
- Walking, swimming, and cycling are excellent low-impact cardiovascular options that improve heart health.
- Strength training, through weights or resistance bands, helps maintain muscle mass and bone density.
- Yoga or Pilates can enhance flexibility and balance, while team sports such as walking football combine fitness with social interaction.
Over 50s face many barriers that prevent them getting the recommended amount of physical activity, including lack of time, caring responsibilities, or feeling intimidated in leisure settings. Activities that align with personal interests and fitness levels help overcome these and scheduling regular sessions and starting slowly can build confidence.
Being social with team sports can be a powerful motivator making it more enjoyable along with sharing goals and progress with friends or family.
Age UK’s Caroline Abrahams, says: “By varying exercises, addressing barriers and embracing the social side of fitness, individuals 50+ can enjoy a healthier, more active lifestyle while building meaningful relationships and preparing for later life.”
Age UK’s campaign ‘Act Now, Age Better’ offers suggestions on how midlifers can become more physically active.
To take part in Age UK’s sporting or running events visit: www.ageuk.org.uk/get-involved/fundraise/sporting-events/running/.
Shelia, Age UK Story Teller (Image: Age UK)
Age UK supporter Sheila started running when she was 35. Sheila has many distance and cross-country championships, and several marathons under her belt.
At nearly 83, Sheila still tries to run every day and on Sundays she has a long run. She says she feels the same as she did when she was 40.
Sheila said: “I’m always telling people it’s never too late to start. Listen to your body, but don’t give up! Prevention is better than cure, so use it before you lose it!”
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