Activities for Over 60s: Ideas to Stay Active and Social

The NHS recommends that adults aged 65 and over aim for at least 150 minutes of moderate activity a week, plus strength, balance and flexibility work on at least two days a week. People aged 60 to 64 follow the adult guidelines, which also ask for 150 minutes of moderate activity and strengthening work on two or more days. Social, creative and learning activities add to the benefit.

At a glance

• Aim for 150 minutes of moderate activity a week, or 75 minutes of vigorous activity if you are already active.
• Do strength, balance and flexibility activities on at least two days a week; any movement counts, even light activity.
• Local Age UK, u3a, Active Partnerships and your GP’s social prescribing service can all point you to groups.
• Free bus travel starts at State Pension age in England and at 60 in Scotland, Wales and Northern Ireland.
• Speak to a GP first if you have not exercised for some time or have a medical condition.

How much activity do people over 60 need?

The NHS guidance for older adults sets out a weekly target that you can build gradually. Be active every day, even if only lightly, and break up long spells of sitting or lying down. A simple test for moderate effort is that you can talk but not sing; at vigorous effort you can manage only a few words before pausing for breath.

The NHS says strength work counts on top of the 150 minutes. If you have fallen or are worried about falling, balance, strength and flexibility exercises can make you steadier and more confident.

Which activities count?

The best activity is one you will keep doing. The NHS gives these examples, which also fit a mix of fitness and enjoyment.

Our guides on preventing falls at home and helping older people stay independent go further on staying steady.

What social, creative and learning activities are there?

Physical activity is only part of the picture. Being involved with other people helps to reduce loneliness, which is why social participation is one of the eight areas of an age-friendly community.

• u3a: A volunteer-run movement for people in later life, with over 435,000 members in more than 1,000 local u3as. Members share skills in interest groups, with no teachers or exams. Membership has no age limit, most members are retired, and it costs a modest annual fee.
• Volunteering: A good way to use skills and meet people. See volunteering to help elderly people.
• Day centres and social groups: Regular company, meals and activities. Our guides to social groups for over 50s and day centres list what is available.
• Gardening, dance and swimming: All count towards your weekly activity as well as being enjoyable.
• Chair-based classes: Offered through some local Age UK classes, alongside options ranging from ballroom dancing to Zumba.

For ideas on keeping a relative cheerful and occupied at home, read how to make elderly people happy.

How do you find activities near you?

1. Age UK: Enter your postcode on the Age UK exercise page to find your local Age UK and the classes it runs. The Age UK Advice Line is 0800 678 1602, open 8am to 7pm, every day of the year.
2. u3a: Use the “Find a u3a” search on the u3a website. Its office line is 020 8466 6139.
3. Active Partnerships: A network of 42 local organisations working to help people move more in their area, so a good place to ask about local schemes.
4. Your GP practice: The NHS aims for everyone in England to reach a social prescribing service through their GP practice. A link worker listens to what matters to you and connects you to local groups and activities.
5. Your council: Ask the council’s leisure or adult services team what is available locally, and whether there is a directory of groups.

What does it cost, and what concessions exist?

Many options are free or low-cost, but there is no single national price list. u3a charges a modest annual fee, and classes and leisure centre prices vary by area, so ask your local provider whether it offers an older person’s rate. Free local bus travel can open up everything else.

• England: A free bus pass is available from State Pension age, and your council can confirm whether you qualify sooner.
• London: Free travel starts at 60, within London.
• Scotland, Wales and Northern Ireland: Eligibility starts at 60.

If getting there is the barrier, see transport support for older people and Blue Badge and Motability concessions.

How can you stay safe while being more active?

• Speak to a GP first if you have not exercised for some time, or if you have medical conditions or concerns, and match the intensity to your fitness.
• Build up gradually and warm up. Wear loose, comfortable clothing and supportive footwear, and keep water to hand.
• Do balance exercises near a wall or stable chair, in case you wobble.
• Stop and seek medical advice if you feel unwell during activity. In an emergency, call 999.

Frequently asked questions

How much exercise should a 70-year-old do?

The NHS advises at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity if you are already active, with strength, balance and flexibility work on at least two days. Light movement every day also counts.

What are the best activities for over 60s?

The best activity is one you enjoy and will keep up. Brisk walking, swimming, dance, cycling, tai chi and chair-based classes all count, as do gardening and carrying shopping. Mixing aerobic, strength and balance activity gives the widest benefit.

Can I join u3a if I am still working?

u3a is aimed at people who are no longer in full-time work and has no age limit, though most members are retired. If you still work part-time or are unsure, ask your local u3a. Check with your local u3a for its fee and groups.

Are there free activities for older people?

Yes, some. Many community groups and walks are free, and local Age UKs and your council can tell you what is offered. Costs vary by area, so ask about concessions. A free bus pass can help with travel to activities.

What if I have a health condition or have had a fall?

Speak to your GP before starting. The NHS says balance, strength and flexibility exercises can help if you have fallen or fear falling, and a GP or another health professional involved in your care can advise what is safe. Seated exercises offer a gentle start.

Where to get help next

To meet people in your area, try social groups for over 50s or walking groups for over 50s. If you are supporting a relative who needs more help, use find care for local services and the funding checker to see what financial help may be available.

Sources

• NHS: Physical activity guidelines for older adults
• NHS: Physical activity guidelines for adults aged 19 to 64
• NHS: Balance exercises
• Age UK: Exercise and staying active
• u3a: Join a u3a
• NHS England: Social prescribing

Reviewed by The Care Panel team on 9 November 2026. This guide is general information about care in England, not legal, medical or financial advice. Rules and rates change; check with your council or an adviser before making decisions.