1 Visit your GP before you start any physical activity programme
2 Start slowly and gradually increase the amount of physical activity
3 Guidelines suggest that all people, regardless of their age, should engage in some sort of physical activity five to six days a week for at least 30 minutes
4 Always warm up before starting any physical activity (eg, marching on the spot for two minutes) and cool down and stretch at the end
5 Incorporate different types of physical activity
* Cardio-respiratory – walking, running, swimming, cycling, dancing, activities of daily living (gardening, housekeeping) n Flexibility – yoga, daily stretching of your muscles and moving your joints n Strength – your legs can be strengthened by standing up and sitting down, going up stairs or going up on the tip of your toes n Balance – tai chi. It is very important to be aware of and practise your balance in order to prevent falls
6 Make sure you drink plenty of fluids to avoid dehydration
7 If you experience pain or discomfort when exercising, don't stop and give up. Instead, seek advice from your GP.
8 Have a reason to engage in physical activity. Choose activities that you enjoy doing or aim to do something you would love to do! Exercising should be something you look forward to!
9 Try and exercise in a social group scenario – research shows that exercising in a group can be more beneficial to your body and mind
10 Start now – it is never too late to start exercising or engaging in physical activity