Move more, live fully: staying active and staying well in later life

20 June 2025

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Retirement should be a chapter in life to thrive and enjoy life to the fullest, however this may look to each individual.

The secret to savouring every day, from social events to peaceful moments in your home, often comes down to a healthy heart and lifestyle. While it might sound like a big and perhaps daunting undertaking, creating an active lifestyle in your later years can be simple and more rewarding than you might think. It doesn’t have to be a big upheaval and it’s never too late to learn healthy habits.

Why an active lifestyle matters

A healthy lifestyle isn't just about longevity; it's about having the energy to pursue your passions, enjoy time with loved ones, and maintain your independence. Our bodies work hard for us throughout our lives, and as the years go by, it's natural for them to experience some changes. Things that may have been easy for us in our younger years are more challenging now, but focusing on overall health is key to maintaining your quality of life. By taking proactive steps, you can stay strong and continue do the things you love. A little activity every day helps keep us fit, improves circulation, manages blood pressure, and helps maintain a healthy weight.

Lets’ get physical 

Activity doesn’t have to be strenuous to make a positive impact,  there are low impact exercises you can do that are soft on the joints and heart rate, but can positively affect your health. Find what works for you but more importantly, what you enjoy the most; if you’re having fun, you'll be more likely to keep up the consistency! There are plenty of options, regardless of your current fitness level:

Walking: The simplest yet most powerful exercise! Enjoy leisurely strolls around the beautiful grounds of our Pegasus Homes, or explore nearby parks, or even a trip to the shops will get those steps in. With so many different step counters on the market now, it’s easy to track your steps, miles or heart rate.  Access our new walking guides to find your next walking route!

Group Classes: Many Pegasus Homes communities offer on-site classes: from yoga, Tai Chi, seated exercises, or even dance classes. These are not just great for your health and supple muscles, but also for mental wellbeing and social connection!

Swimming: If your Pegasus Home boasts a swimming pool (such as Belle Vue, Hampstead or Steepleton, Tetbury), a few laps or even water walking is hugely beneficial and easy on the joints.

Gardening: For those with a green thumb, gardening is a wonderful way to stay active, both physically and mentally. Residents at our Highfields, West Byfleet community have the opportunity to turn their hand to light gardening in the community’s allotment gardens.

Strength Training: Weight training may seem daunting, but it is one of the most important exercises to take up especially as we age. Building muscle improves your strength, and if your muscles are stronger you are less likely to suffer a slip or fall. Did you know that weight training also improves sleep quality, boosts bone density which can slow down osteoporosis and reduce risks of fractures, and improves heart health. Even light resistance exercises, using bands or bodyweight, can build muscle and support our overall health. It’s never too late to try, if you are on Instagram, one of our favourite accounts to follow is @trainwithjoan. At our Bristol community, the state-of-the-art equipment in the gym & stretch studio are perfect for all fitness levels.

Social activities that involve movement: Swap your coffee catch up with a walk with friends, you could even join a walking club, a dance group, or even activities like pilates or gentle bowl. Exercising with friends and neighbours makes it even more enjoyable and helps you stay motivated. 

Resident, Tricia, is part of a local walking group, where the group explores the hidden trails of the neighborhood and forge new friendships along the way. Not only does being immersed in nature through activities like leisurely strolls significantly improve our mental health, but it also provides a rich source of inspiration.

Many of our residents also enjoy chair yoga classes to help keep mobile while having fun with neighbours and friends.

Everyday Movement: Remember, every bit counts! Taking the stairs instead of the lift, or even parking a little further away when you visit the supermarket. Daily stair climbing is not even seen as exercise, but can have a positive impact on your health and wellbeing .Staying active in later life was one of the things that led residents Neville and Pam to choose a duplex apartment at Tetbury. The couple wanted to choose a two-storey home, as this not only allows more space for two people but it also helps keep them fit and healthy. “We know we have the option to install a lift in later years if we need to”. Pegasus offers two storey apartments at communities in Steepleton, Bristol, Jesmond and Cheltenham.

Beyond Movement: A Holistic Approach 

Healthy eating: Complementing your active lifestyle with a balanced diet is key. Focus on colourful fruits and vegetables, lean proteins, and whole grains. Explore local food markets such as the iconic Bath Farmers’ Market that runs every Saturday morning offering an array of foodie delights from fruit and vegetables to freshly baked sourdough bread, organic meats, all sourced within a 40-mile radius of the city.

Stress management: Taking time for relaxation is crucial to maintaining a happy nervous system, whether it's reading in the afternoon sunshine, or following a simple meditation practice, such as the NHS ‘guided meditation’ resources for beginners. 

Looking after our mental wellbeing is crucial at any age, for Wooburn Bales resident, Phil, immersing himself in the peaceful beauty of nature through his camera lens offered him a sense of peace and solace during periods of profound losses. Setting up a photography club for fellow residents has been hugely beneficial to care for his mental health.

Healthy habits: Excessive alcohol consumption and smoking can contribute to poor health. Try some non-alcoholic alternatives this Summer, such as this refreshing Elderflower & Lime mocktail. 

 

Taking it step by step

Don’t feel pressured to make drastic changes overnight. Begin with just 10-15 minutes of gentle activity a few times a week and gradually build up. The most important thing is to find activities you genuinely enjoy. When it's fun, it doesn’t feel like a chore!

It’s important to consult your GP or medical professional if you have concerns or notice any changes in your health or new symptoms.

Embracing a more active lifestyle is an investment in your continued vitality and happiness.

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Helpful Resources

British Heart Foundation (BHF)

 

NHS