Word On Why Exercise Is Essential for Healthy Ageing

In our latest Word on Health episode we speak with Professor Dawn Skelton, Director of Later Life Training and a leading expert in falls prevention and older adult mobility. You can hear the interview again at the bottom of this page and we have an extended version of the interview on our Word On Health podcast, which you can access via our 'In Profile' Page.

Key Takeaways:

• Falls prevention through exercise: Evidence-backed programmes like FaME (Falls Management Exercise) significantly reduce falls - by up to 50%- while improving strength, balance, confidence, and quality of life. Interventions like FaME+ have proven effective across diverse UK communities, offering an excellent return on investment.
• Exercise must be targeted and progressive: To be effective, exercise should include challenging balance and strength training, carried out at least three times weekly over a 50-hour period, ideally spanning 12 weeks or more. Less-structured activity yields smaller gains.
• Long-term benefits of sustained activity: Regular, year-round exercise not only reduces the risk of falls and injuries but also maintains general functional ability. Consistency is key- including after structured programmes conclude.

The Landscape of Falls and Physical Activity

• 1 in 3 older adults over  65 experience one or more falls each year; up to 50% for those over 80. 
• Falls result in significant harm and costs. Hospital admissions, fractures, loss of confidence, and social isolation are common consequences. 
• Exercise preserves muscle, function, and independence.Resistance and balance training help slow muscle loss, support joints, improve mobility, and counter depression and cognitive decline. 

How to Stay Strong, Stable, and Independent

• Engage in evidence-based exercise routines like FaME or similar programs that address strength, balance, and functional movement.
• Strive for at least 2 hours of structured activity per week, sustained over months, rather than sporadic movement 
• Incorporate resistance and balance work into everyday life - from walking lunges to single-leg balance exercises—and keep routines progressive and varied.
• Use trusted, accessible online tools: Professor Skelton's exercise videos are now featured on Steady On Your Feet, a national platform delivering practical, home-based guidance for older adults.

Exercise isn’t just movement - it’s a pathway to freedom, resilience, and a better quality of life in our later years. 

Smart Exercise Tips for Later Life

1. Aim for At Least 150 Minutes Weekly. The NHS recommends 150 minutes of moderate-intensity activity - or 75 minutes if vigorous - spread across the week, complemented with strength and balance training on 2 days. 

2. Mix Movement Types for Stronger, More Resilient Aging. Combine aerobic movement (like brisk walking or swimming) with muscle-strengthening and balance exercises (e.g., resistance bands, chair squats, tai chi). Experts highlight that this blend supports heart health, muscle maintenance, and brain resilience. 

3. Supervised, Group-Based Exercise Builds Long-Term Mobility. NIHR research shows that older adults attending group exercise classes focused on strength, balance, and stamina regularly experience improved mobility that lasts well beyond the programme - plus social benefits.

4. Make It Daily, Even Short Sessions Count. The UK Chief Medical Officers affirm that any physical activity helps. Even 10-minute bouts—like gardening or stair climbing - can add up to meaningful health gains. 

5. Prevent Falls by Strengthening Legs and Improving Stability. Targeted exercises for lower-body strength and coordination, such as resistance, Pilates, or balance work, can reduce fall risk and help you regain stability if you stumble. 

6. Choose Safe, Enjoyable Activities You Can Stick To. Activities like walking, tai chi, dancing, yoga, gardening, or gentle chair exercises offer accessible and enjoyable ways to stay active and engaged.

7. Always Prioritise Safety. If you’re new to exercise or have health conditions, check with your GP first.

• Start with light warm-ups, stay hydrated, wear supportive shoes, and know how your body responds as you move.
• Start Small, stay consistent, feel the benefits!
• Pick two days for targeted strength and balance training.
• Incorporate light activity daily - even household chores count.
• Gradually increase your effort and variety - your brain, heart, muscles, and confidence will thank you.

With every step, stretch, or gentle movement, you're not just exercising- you’re investing in independence, wellbeing, and longevity.

Listen to this weeks radio report