NHS physical activity advice for adults aged 65 and over has four parts. Be active every day, even if it is only light activity. Do activities that improve strength, balance and flexibility on at least 2 days a week. Aim for at least 150 minutes a week of moderate activity, or 75 minutes of vigorous activity if you are already active. Spend less time sitting or lying down, and break up long periods of not moving. Moderate means you breathe faster and feel warmer but can still talk, though not sing. Carrying heavy shopping, tai chi, resistance bands and heavy gardening are on the NHS list of strength activities. See a GP first if you have not exercised for some time or have a medical condition.