However because the physique will get creakier and extra dawdling, what precisely is deemed as protected observe? Ought to we actually be aspiring to run marathons or pump up the pecs in our senior years?

Grey insists that we should always. “It’s good to problem your self at any age. Put up-pandemic, many older individuals misplaced their confidence round mixing with others and exercising. Closed native leisure amenities and isolation meant their routines have been hijacked and good habits declined. Plus, there is usually a default tendency to say: ‘I’m not match sufficient, or I’m too previous to do this’. One in 4 individuals in England dwell with a long-term well being situation and are sometimes twice as prone to be inactive – however analysis exhibits that train can truly cut back signs and relieve ache”.

However concern is a part of the image for some individuals. Sarah Lambert, a physiotherapist who specialises in aged care, says: “They assume they’re going to instantly damage themselves, and nervousness typically arises round falling over. The key is to construct up slowly and take heed to your physique. Accidents occur when individuals go from nothing to full pelt.”

Runner, Tim Bale, 71, was pressured to rethink his train routine as he aged. “I obtained into working within the Eighties,” he says, “however by 60 my knee joints pressured me to stop. I didn’t need to cease shifting so I began doing tai chi, yoga and aqua lessons. There’s a little bit of a notion that these lessons are for girls however I’ve discovered the aqua provides me an cardio exercise and the yoga and tai chi are nice for my energy and steadiness. Plus my joints don’t hassle me any extra.” 

It’s essential to take heed to your physique at any time, however particularly as we age. Anthony Crockett, 82 from Essex began having again issues in his late 30s. A lot of this was as a consequence of sitting at a desk for hours on finish. “I noticed a physio they usually gave me a set of Pilates workout routines,” he says. “I’ve accomplished these workout routines every single day since and I don’t have again hassle ever. It’s all about having a great routine. The extra you get into it the higher you are feeling.” 

Daybreak Skelton is professor of ageing and well being at Glasgow Caledonian College. In 2018, she collaborated with the chief medical officers of the 4 nations throughout the UK to replace the federal government tips for bodily exercise and well being. The rules have been for youngsters, adults and older adults. As we age, the weekly suggestion is to construct as much as at the least 150 minutes doing one thing that will get you barely hotter and out of breath. That may break down into 10 minutes thrice a day, or a complete half-hour a day. Skelton goes on so as to add: “Little and infrequently is an effective begin, and something is best than nothing, however the extra you are able to do the higher. The rules have clear aims. We would like individuals to spend much less time sitting or mendacity down as there’s lots of proof to show that simply sitting for extended intervals causes lack of muscle perform – and probably a complete lot worse. The extra hours you sit, the extra train try to be doing to compensate for being sedentary. 

“It’s additionally extraordinarily necessary to do one thing that improves our energy at the least twice per week. Meaning an motion which targets particular muscle groups, like energetic Nordic strolling, heavy gardening, biking, Pilates, yoga, tai chi, tennis or utilizing weights. Or you would do one thing as fundamental as repeatedly going up and down the steps, or repetitive sit-to-stand motion at dwelling if you are watching TV. Muscle energy is so essential as we age. It helps us raise issues, ourselves, manoeuvre round, have higher steadiness, plus muscle groups give us padding – helpful when you fall over – and muscle measurement correlates with a robust immune system to assist us struggle off an infection.”

Daybreak sticks her neck proper out and states: “Bodily exercise is the equal of a miracle capsule.” She additionally believes there is no such thing as a medical situation that doesn’t profit from some type of exercise. “When you’ve obtained osteoporosis, train builds up bone mass, whereas analysis exhibits that these with angina or arthritis can cut back their meds as their health improves. The constructive impact on our psychological wellbeing is big too. After we train, endorphins are launched into the physique. These are pure painkillers they usually set off emotions of happiness, cut back nervousness and assist despair.”

Motion is our pal. It helps our flexibility, our beating coronary heart, our straight again. It’s our lifeline. OK, so a daily train regime won’t be straightforward to construct into the image, particularly at first. But when we don’t need our aged existence to change into a can’t-tie-own-shoe-laces saga, then maybe the smart answer is to simply go for it. We’ll meet you – barely out of breath – on the ending line. 

‘Water feels protected as a result of there’s no concern about falling over’

Kari Furre, 72, is an artist and lives in Totnes, Devon. She has been a passionate swimmer most of her life