Stay Active Longer NHS-approved exercises – Classes in East Sussex

𝗦𝘁𝗮𝘆 𝗔𝗰𝘁𝗶𝘃𝗲, 𝗦𝘁𝗮𝘆 𝗜𝗻𝗱𝗲𝗽𝗲𝗻𝗱𝗲𝗻𝘁: 𝗬𝗼𝘂𝗿 𝗣𝗮𝘁𝗵 𝘁𝗼 𝗕𝗲𝘁𝘁𝗲𝗿 𝗛𝗲𝗮𝗹𝘁𝗵

𝗛𝗮𝘀 𝘆𝗼𝘂𝗿 𝗮𝗰𝘁𝗶𝘃𝗶𝘁𝘆 𝗹𝗲𝘃𝗲𝗹 𝗱𝗿𝗼𝗽𝗽𝗲𝗱 𝗱𝘂𝗿𝗶𝗻𝗴 𝘁𝗵𝗲 𝘄𝗶𝗻𝘁𝗲𝗿 𝗺𝗼𝗻𝘁𝗵𝘀? 𝗛𝗲𝗿𝗲’𝘀 𝗴𝗼𝗼𝗱 𝗻𝗲𝘄𝘀!

Even small movements added to your daily routine can significantly improve your health, mobility, and independence as you age.

Let’s start your journey back to activity—one small step at a time!

𝗪𝗵𝗲𝗿𝗲 𝘁𝗼 𝗕𝗲𝗴𝗶𝗻?

Start exactly where you are today. While the government provides recommended activity levels, what matters most is consistent, repeated movement that gradually increases over time. This approach will help extend your independence and overall health.

𝗬𝗼𝘂𝗿 𝟭𝟮-𝗪𝗲𝗲𝗸 𝗣𝗮𝘁𝗵 𝘁𝗼 𝗕𝗲𝘁𝘁𝗲𝗿 𝗠𝗼𝘃𝗲𝗺𝗲𝗻𝘁

𝗪𝗲𝗲𝗸𝘀 𝟭 & 𝟮 – 𝗚𝗲𝘁𝘁𝗶𝗻𝗴 𝘁𝗼 𝗞𝗻𝗼𝘄 𝗬𝗼𝘂

Take time to notice what activities you already do:

• Housework

• Gardening

• Walking

• Dancing

• Even pressing buttons on your remote control!

Make notes to compare with later. Simply noticing is your first step toward improvement!

𝗪𝗲𝗲𝗸𝘀 𝟯 & 𝟰 – 𝗦𝗺𝗮𝗹𝗹 𝗦𝘁𝗲𝗽𝘀 𝗕𝗿𝗶𝗻𝗴 𝗥𝗲𝘄𝗮𝗿𝗱𝘀

Increase your regular activities by just 5-10%:

• Walk a little faster or further

• Dance while doing housework

• Keep your remote control out of reach so you must stand to get it

Do what feels comfortable, then push just a tiny bit more!

𝗪𝗲𝗲𝗸𝘀 𝟱 & 𝟲 – 𝗧𝗵𝗲 𝗙𝗼𝘂𝗿 𝗣𝗶𝗹𝗹𝗮𝗿𝘀 𝗼𝗳 𝗠𝗼𝘃𝗲𝗺𝗲𝗻𝘁

Try to include activities from each category every day:

1. 𝗔𝗲𝗿𝗼𝗯𝗶𝗰 (breathing harder but still able to hold a conversation):

Brisk walking

Dancing in your kitchen

Walking uphill or climbing stairs

2. 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 (feeling your muscles work):

Carrying groceries

Moving furniture or plants

Slowly climbing stairs or hills

3. 𝗙𝗹𝗲𝘅𝗶𝗯𝗶𝗹𝗶𝘁𝘆 (gentle stretching)

4. 𝗕𝗮𝗹𝗮𝗻𝗰𝗲 (feeling slightly wobbly):

Standing with one foot in front of the other

Balancing on one leg

(Always have something nearby to hold onto for safety! )

And remember, even tiny amounts of each will get you started.

𝗪𝗲𝗲𝗸𝘀 𝟳 – 𝟭𝟮– 𝗚𝗲𝗻𝘁𝗹𝘆 𝗣𝘂𝘀𝗵 𝗬𝗼𝘂𝗿 𝗕𝗼𝘂𝗻𝗱𝗮𝗿𝗶𝗲𝘀

Every two weeks, Increase the intensity or duration of each type of activity by just 5-10%:

• Walk a bit faster, or for longer

• Increase what you can push, pull, or carry

• Stretch more frequently or for longer (30 seconds per stretch is good aim)

• Practice balances more frequently or for longer

𝗬𝗼𝘂𝗿 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝗝𝗼𝘂𝗿𝗻𝗲𝘆

Keep making these small, gradual improvements.

By 12 weeks, look back at your notes and celebrate how far you’ve come!

If you’d rather take these steps with others, why not join one of our supportive community 𝗦𝘁𝗮𝘆 𝗔𝗰𝘁𝗶𝘃𝗲 𝗟𝗼𝗻𝗴𝗲𝗿 𝗰𝗹𝗮𝘀𝘀𝗲𝘀 𝗶𝗻 𝗘𝗮𝘀𝘁 𝗦𝘂𝘀𝘀𝗲𝘅 to help make movement more fun and social!

Remember: Every small step counts toward your health and independence!