Avoid frailty, falls, be active, reduce worsening illness and be in best shape you can.

Look at the benefits. You can’t tell me that you will just read, sit, wait and think. No ways. I think you gone jump up and go do it.

Here are SweetTree’s 7 reasons for golden oldies to get going… 'BT"

1. Live longer

According to the World Health Organization, leading a sedentary lifestyle is one of 10 leading causes of death and disability. Even gentle, regular exercise such as walking or swimming can increase lifespan by around three to five years.

2. Prevent falls

Improving muscle strength and bone density can be helpful in reducing the risk of falls as it can also improve balance. The WHO says regular exercise can reduce the risk of having a hip fracture by 40%.

3. Reduced risk of stroke or heart attack

Regular cardiovascular exercise, such as brisk walking, cycling, or light housework – anything that raises the heart rate - will increase blood flow to the heart and boost your overall health.

4. Better bone density

Weight-bearing exercise such as walking or jogging can help increase the strength of bones and reduce the risk of developing osteoporosis and fractures. According to The National Osteoporosis Society, one in two women and one in five men will break a bone due to osteoporosis.

5. Reduced risk of developing dementia

Being sedentary in later years can increase the risk of developing dementia, according to a recent study published in the Journal of Alzheimer’s Disease. The study, which analyzed more than 1,600 older adults over five years, found that those who did not exercise were more likely to develop dementia than those who did.

6. Prevent or delay disease

Exercise is an effective remedy for many chronic conditions. Studies show that people with arthritis, heart disease, or diabetes benefit from regular activity. It can also help in the management of high cholesterol; keeping cholesterol levels within a healthy range can help to reduce the risk of heart disease and stroke.

7. More confidence and independence

A study by the Journal of the American Geriatrics Society examined exercise in the elderly and found that training led to improvements in functional reach and balance and reduced participants' fear of falling.

Summary chart of what you can get up to being free and fit and well.

For more info on how to stay active, visit www.nhs.uk/Livewell/fitness

Before starting any exercise regime check with your HCP.