Health advice for older people
Live Longer Better – Isle of Wight
We want to support you to find ways to stay independent, live life to the full and keep doing what you love. If you’re in your 60s, 70s or beyond, you can take positive steps now to improve your health and live longer, better.
Whether you are still active and well, or just starting to feel a shift in how you feel, investing more in your health now can shape your next 10 years.
Live Longer Better Isle of Wight focuses on three key areas where you can make positive changes now that will give you the best opportunity of staying independent in later life. Keeping active physically, socially and mentally as you get older can help you maintain your physical and mental health:
- Move More
- Stay Connected
- Mentally Active
Move More
Keeping active is one of the most important things that we can do to continue living life to the full, and can:
- Help you feel fit, strong and energised
- Improve your sleep, mood and help you to feel positive
- Help you stay socially connected
Even if you are not as active as you used to be or would like to be there are some simple exercises you can do. Exercising will help you build up and maintain your strength and balance as you age.
Some days may be more challenging than others when managing a medical condition while remaining active. Start gradually and take advantage of your better days to enjoy your activities fully. From there, you can increase your efforts incrementally.
Even small improvements in physical activity can have a meaningful impact on your health and well-being. Remember, it is always possible to incorporate more movement into your routine at any time.
Adults aged 65 and over should
- Aim to be physically active every day, even if it's just light activity do activities that improve strength, balance and flexibility on at least 2 days a week.
- Do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both. An example of Moderate intensity could include exercise or activities such as swimming, cycling or going for a brisk walk.
- An example of Vigorous intensity could include circuit training, running up the stairs or spin classes. Whilst these are just the key recommendations a little is better than nothing so any increase in physical activity is useful.
- Reduce time spent sitting or lying down and break up long periods of not moving with some activity.
- If you've fallen or are worried about falling, doing physical activity to improve my strength, balance and flexibility will help make you stronger and feel more confident on my feet.
Falls are not an inevitable part of getting older. You should always tell your GP or another health professional if you have a fall, as it may be a sign of a new or worsening health condition.
- Find local activities | Isle of Wight Activity Finder
Further guidance giving practical tips to help you stay steady and prevent falls
Strength and Balance Classes
Try a strength and balance class for free
As we get older, our muscle strength and balance reduce, which can lead to a fall. Exercises designed to improve muscle strength and challenge your balance, can reduce your risk by improving your posture and coordination.
Strength and Balance Classes for older adults have been developed by experts to help you to stay stronger for longer and able to keep doing the things you love.
Classes are delivered by a network of independent and leisure centre-based instructors on the Isle of Wight.
How the classes can help you
A Strength and Balance Class could help you if you're feeling unsteady when moving around, are worried about falling or are less mobile than you'd like to be.
The classes can help you:
- stay independent and carry on doing the things you enjoy
- improve your confidence and reduce the risk of falling
- to be mobile and healthy
- keep active and have fun
What the classes involve
- Classes are led by instructors who can adapt the exercises to suit you, so you can exercise safely with support from experts.
- Each class lasts for an hour where you'll be taken through exercises that can be done either seated or standing.
- During the class you might be using equipment such as bands, balls and hoops, which are provided.
- At the end of the class, you'll be given some information about exercises to do at home.
How to join
If you would like more information or want to join a Strength and Balance Class contact one of the centres listed below
Location: Freshwater
Date: Fridays from 4 July 2025
Time: 2pm to 3pm
Fee: £7.90 per session (try your first class for free)
Telephone: 01983 752168
Address: West Wight Sports Centre Moa Place, Freshwater PO40 9XH
Location: Sandown
Please note: Classes will be bookable
from 12 June 2025.
Date: Mondays from 7 July 2025
Time: 1pm to 2pm
Fee: £8 per session (try your first class for free)
Telephone: 01983 823883
Address: 1Leisure Heights Broadway, Sandown PO36 9ET
General advice
Get Active Isle of Wight is a free directory for being active and finding what works for you.
That could be a short walk in the park, a fitness class in my living room or seated physical activity whilst drinking a cuppa. Get Active can help you find loads of great activities to choose from, however fit (or unfit) you think you feel.
Islefindit is a free directory to help access the information you need, all in one place including local sports clubs and physical activity classes with links to other relevant sites pricings and portals.
This practical guide, created by the Chartered Society of Physiotherapy, offers expert advice on preventing falls and improving balance and strength in older adults. It includes simple exercises, safety tips, and information on how to stay active and independent as you age.
Developed by NHS England in collaboration with Age UK, this guide offers practical tips to help older adults stay physically and mentally well. It covers advice on staying active, eating well, maintaining independence, and keeping socially connected—supporting a healthier, more fulfilling later life.
This website offers expert advice and practical tips on how to maintain and build strength as you get older. It includes simple, everyday activities and exercises to help improve muscle strength, reduce the risk of falls, and support overall health and independence in later life.
This website provides trusted guidance on how to stay active safely with osteoporosis. It explains the types of exercises that help strengthen bones, improve balance, and protect your spine
This website offers a variety of free resources to help older adults stay active at home. It includes exercise videos, and simple routines—many of which are chair-based or low-impact, designed to improve strength, balance, and overall wellbeing.
You may need to start with seated exercises before progressing to standing strength and balance exercises.
The NHS provide a guide about seated exercises designed to improve strength, flexibility, and balance—ideal for older adults or anyone with limited mobility. The routines are easy to follow and can be done safely at home, helping you stay active and independent.
Stay connected
Being socially connected is hugely important, bringing wellbeing benefits and helping you to feel happy and positive. Being connected to others can also reduce the risk of cardiovascular disease, cognitive decline and overall mortality.
Join a new club, activity or adult learning course.
You may feel nervous to step straight into a group. Try not to worry, they are welcoming, and everyone was new once. You can always contact the group leader in advance or perhaps go with a friend. Volunteering in your local community can help you to connect with others, whilst helping to make a positive change for others. It’s not only a great way for you to make new friends but also helps to boost your own wellbeing.
Connecting with others can help to keep you mentally healthy. Keep in touch regularly with friends and family. Join a group that you are interested in to pursue a hobby. Become a volunteer to help others. Say hello to anyone you see during the day.
For local ideas for activities and for a range of information and support visit:
Mentally active
Try something new, such as a hobby or an interest that intellectually engages the brain. People who engage in personally meaningful activities, such as volunteering or hobbies, feel happier and healthier.
Learning new skills may improve your thinking ability, too. For example, older adults who learned quilting or digital photography improved memory more than those who only socialized or did less cognitively demanding activities.
Some research on engagement in activities such as music, theatre, dance, and creative writing has shown promise for improving quality of life and wellbeing in older adults. From better memory and self-esteem, to reduced stress and increased social interaction.
Ask someone you know to help you learn to use the internet.
- Age UK Isle of Wight support people to learn to use the internet through their digital inclusion project.
Discover the Five Ways to Wellbeing
- Connect - call a friend, check in on a loved one, or write a letter
- Be active - go for a walk, dance in the kitchen, or stretch your body
- Keep Learning - try a new hobby, read something different, or solve a puzzle
- Be mindful - take a deep breath, notice your surroundings, or enjoy a quiet moment
- Give - a small act of kindness, like making a cup of tea or volunteering, can brighten someone’s day
Your mental wellbeing matters, it is is just as important as your physical health. Find practical tips, local support, and self-help tools to help you feel your best.
Explore the Five Ways to Wellbeing and more on our dedicated