New Age UK campaign urges everyone to be more active
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!'
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
BBC News
an hour ago
- BBC News
Flats conversion plan for Peterborough former military hospital
A Victorian master builder's family home which became a military hospital during World War II could be restored and turned into six Lindens on Lincoln Road, Peterborough, was most recently the local base of Age UK, but has been broken into several times since the charity moved out in planning application to the city council stated the "substantially" damaged interior would be put right and the building returned to its original form. "The building lends itself very much to provide a very good dwelling for six families," it added. The 1860s-built house is on the council's list of heritage assets and boasts a blue plaque about its first owner, John Thompson Jr, whose company restored cathedrals nationwide. It was later taken over for the treatment of wounded soldiers and had been a care home before its use as Police issued a full closure order on the property last year after it became a hub for anti-social behaviour including drug use, rough sleeping and criminal damage, according to the Local Democracy Reporting Service.A heritage statement, included in the application from ASR Construction, said it "must retain its heart and soul and continue to be a distinguished building in the street".Planners will make a decision on the application at a later date. Follow Peterborough news on BBC Sounds, Facebook, Instagram and X.
Daily Mirror
18 hours ago
- Daily Mirror
Nutritionist shares best time of the day to drink coffee to reap the benefits
Coffee can boost your effectiveness and mood or overload your stress hormones and disrupt your sleep pattern depending on when you have your cup Coffee enthusiasts will be well aware of the effects their daily brew, from disrupting sleep patterns and hormone levels to enhancing metabolism and physical performance. But one expert suggests timing your first cup for mid to late morning could maximise benefits whilst minimising sleep disruption. Nichola Ludlam-Raine, author of How Not to Eat Ultra-Processed, explained: "The best time to drink coffee is typically mid-to-late morning, so around 9:30-11:30 AM. "This is when cortisol levels start to dip. Drinking coffee immediately upon waking may reduce its effectiveness, as cortisol (the alertness hormone) is naturally high in the early morning. "In the afternoon, coffee can still provide a boost, but it's best to avoid it too late in the day, especially if you're sensitive to caffeine. Caffeine can have a different impact on different people, so if it makes you jittery or anxious, it's best to avoid." Working with Coffee Friend, the nutritionist revealed that caffeine typically remains active in your body for approximately five to six hours. This means even an afternoon brew could still be influencing you well into the evening hours. She advised cutting off coffee consumption by roughly three pm daily to prevent interference with your sleep patterns. Whilst this guidance primarily applies to caffeinated varieties, opting for decaf doesn't give you carte blanche to keep sipping throughout the evening either. Nichola said: "Decaf coffee contains very small amounts of caffeine (typically 2–5 mg per cup compared to 70–150 mg in a regular coffee). While it is unlikely to affect sleep for most people, those who are very caffeine-sensitive might still need to be cautious about drinking decaf close to bedtime." Beyond giving you an energy kick and raising cortisol levels, coffee can also deliver some health perks. The nutritionist explained: 'Coffee is one of the biggest sources of antioxidants in the diet, helping to combat oxidative stress and inflammation.' 'Caffeine may help improve focus, memory, and reaction time. Regular coffee consumption has also been linked to a reduced risk of neurodegenerative diseases like Alzheimer's and Parkinson's. Caffeine can slightly increase metabolic rate and fat-burning, making it a potential aid for weight management when paired with a balanced diet and exercise.' 'Regular coffee drinkers appear to have a lower risk of developing type 2 diabetes, potentially due to its effect on insulin sensitivity. Coffee can boost dopamine production, which may help improve mood and reduce the risk of depression.' Different varieties of coffee have also been associated with varying health impacts, with new research on instant coffee revealing it could be raising the chances of dry age-related macular degeneration (AMD). This condition cannot be reversed and slowly destroys central vision. Published in the Food Science & Nutrition journal, the study read: "Previous cohort studies suggested that coffee was beneficial for AMD. In contrast, our study provided a more detailed stratification of coffee types and yielded different results. We found that instant coffee significantly increases the risk of AMD." However, it's not all doom and gloom for coffee lovers, as ground coffee and decaffeinated coffee didn't pose the same significant risk as instant coffee, which was linked to a staggering 6.92-fold increased risk of AMD.
Daily Mirror
a day ago
- Daily Mirror
Older people urged to take action between 11am and 3pm
People have been warned to avoid certain activities during this time of day as the sweltering summer temperatures continue Temperatures have soared past 30 degrees during the fourth heatwave of the summer. Scorching conditions pose numerous health risks, with a yellow warning already issued for parts of Britain until Monday, though certain groups face greater danger than others. Age UK charity director Caroline Abrahams cautioned that elderly people must exercise additional care during sweltering weather, particularly those with underlying medical conditions, as they're more vulnerable to heat's impact. She explained: "Older people do need to take extra care though as temperatures rise, especially if they have long term health conditions impacting their heart, lungs or kidneys. "It can exacerbate certain medical problems, and some medications make us more susceptible to hot weather. Generally, our bodies find it harder to adapt to more extreme temperatures as we age." She advised pensioners to remain indoors between 11am and 3pm. This typically represents the day's most blistering period, making it wise to dodge the sun and avoid activities like strolling, shopping or gardening during these hours. Escaping blistering heat may seem impossible when it steadily transforms your house into an oven, particularly since British homes are typically designed for chilly rather than sweltering conditions. However, several methods can help maintain your property as a refreshing refuge. Caroline said: "Most of our homes aren't really designed to cope with scorching weather, so it's a good idea to do all we can to keep the cool air in and hot air out. We can keep windows open at night, but it's best to keep both windows and curtains closed during the day." If you are venturing outdoors, straightforward adjustments like taking water with you and ensuring you remain hydrated can prove crucial during the most sweltering conditions. Donning pale-coloured garments can also reduce the impact of the heat and sun. Regular application of sun cream is also essential when outdoors, and monitoring the weather forecast and UV levels can help determine when to reapply or seek shelter in the shade. Age UK also suggested people who wear spectacles speak to their optician about prescription sunglasses. However, it is not only elderly people that the specialist is urging to take additional precautions during the hot spell. She explained: "We can also all help keep older people safe during episodes of severe heat by checking in on older relatives, friends, and neighbours to see if they need anything and to make sure they are not feeling overwhelmed by the excessive heat. You could offer help to get shopping or picking up any medication, or you may even have an extra fan you could lend." Dehydration poses a significant risk for elderly people and those with particular medical conditions during a heatwave. This can trigger muscle cramps, confusion, feelings of exhaustion and sleep difficulties. It's crucial to remember that you may not always feel thirsty even if you're dehydrated. Age UK advises that if you suspect you or someone else is suffering from dehydration, it's best to rest in a cool, dark place and drink plenty of fluids. If symptoms persist, don't hesitate to dial 111 for advice. Heat exhaustion is another risk, particularly for vulnerable people during periods of intense heat. Symptoms can include headaches, dizziness, nausea, weakness, excessive sweating and a rapid heartbeat. If left untreated, heat exhaustion can escalate into heatstroke, which can lead to confusion, disorientation, seizures and even loss of consciousness. This is a potentially fatal condition, so if these symptoms are present, immediately call 999 or activate a community alarm.
