Get a check-up before you start
A visit to your GP lets you review blood pressure, blood sugar and medication, and adjust the intensity if needed.
Health tips after 50
Exercise works better alongside good nutrition, rest and regular check-ups. These are the habits that make the biggest difference.
150–300 minof moderate aerobic activity a week
2+ daysof strength training for the major muscle groups
3+ daysof combined balance and strength work from age 65
Protein at every meal
With age, muscle responds less to protein. Spread pulses, eggs, fish, dairy or meat across breakfast, lunch and dinner instead of saving it all for one meal.
Strong bones
Strength training and activities with some impact (brisk walking, jogging, climbing stairs) stimulate bone.
- Calcium from dairy, sardines, almonds and leafy greens.
- Moderate sun for vitamin D; ask your doctor whether you need a supplement.
Sit less
Sitting for many hours at a time has its own effects, even if you exercise. Get up and walk for 2–3 minutes every half hour.
Get enough sleep
Muscles recover while you sleep. Aim for 7 to 9 hours on a regular schedule, and avoid hard training just before bed.
Drink before you're thirsty
Your sense of thirst fades with age. Drink water through the day and a little more during cardio sessions and in hot weather.
Stop exercising and seek advice if you notice…
- Pain, pressure or tightness in your chest, arm or jaw.
- Dizziness, blurred vision or feeling faint.
- Breathlessness out of proportion to the effort.
- Palpitations or an irregular heartbeat.
- Sharp joint pain that doesn't ease when you stop.
If chest pain doesn't go away within a few minutes, call emergency services (112 in Europe).