Walking/rambling

Pros: good for stamina and cardiovascular fitness; maintains muscle strength in the legs; helps prevent bone loss.

Cons: has to be brisk to bring any benefit at all; does not help general flexibility or balance.

Verdict: Good leg muscles are vital for getting the blood back up the legs to the heart so walking should ideally be part of every older person's routine. Running produces similar benefits but is particularly beneficial for cardiovascular fitness and bone health.

Swimming

Pros: helps develop muscle strength and cardiovascular fitness; good for flexibility in the shoulders; helps people who cannot bear their own weight.

Cons: has to be 'brisk' to bring real benefit; does nothing for bone density; can cause neck problems.

Verdict: probably overrated and needs to complemented by weight-bearing exercise for older people. Aquaerobics - exercises done standing in water - can help to maintain balance.

Cycling

Pros: helps develop cardiovascular health, lower body strength and power, balance, ankle and foot flexibility.

Cons: does not maintain bone density and a stationary exercise bike won't help balance.

Verdict: can be a great form of exercise and is fun.

Tennis/badminton

Pros: great for maintaining cardiovascular fitness, speed and stamina, muscle tone and power, bone density in the preferred arm, balance flexibility (to some extent).

Cons: If you have not played in ages, you must approach these gently and do them regularly. An occasional game may do more harm than good.

Verdict: first-rate if you have played before.

Keep fit/aerobics

Pros: in a structured class a programme can bring all the benefits of all types of exercise but it depends what is covered. A gentle seated exercise class may be fun but may not be effective - ensure your teacher is qualified. Exercise books and videos can be helpful too but they do not encourage progression.

Cons: effectiveness variable. We don't recommend the Canadian Air Force exercises; some are dangerous.

Verdict: warmly recommended but make sure your tutor is qualified to instruct older people.

Yoga/pilates

Pros: generally believed to maintain flexibility, muscle tone and strength; reduce anxiety; develop body awareness. The latter is important because, as we age, the sensors that tell us where the body parts are becoming less efficient.

Verdict: in scientific terms, not proven, but don't let that stop you.

Tai chi

Pros: the slow sequence of movements develop strength, flexibility, body awareness and especially balance. Also reduces anxiety and stress.

Cons: not very cardiovascular.

Verdict: an excellent exercise for older people but add something for cardiovascular health.

Balance training

Pros: is one of the most effective ways to reduce the risk of falling. If you have problems due to illness, can help you get back to normal and overcome feelings of stiffness or unsteadiness.

Verdict: can fit around your daily life. Simple exercises at can be carried out in the home or join a group at a local centre for professional advice.

Golf

Pros: can develop bone density in the preferred arm.

Cons: is often too leisurely to be of much benefit.

Verdict: the main benefit is social but that is important too.

Dance

Pros: can be beneficial for balance, flexibility, cardiovascular fitness, power, co-ordination and reaction.

Cons: must be brisk to improve cardiovascular fitness.

Verdict: it depends what you do and how energetically. The social benefits are first rate.

Gyms

Pros: mainly benefit our strength and cardiovascular system. Professional support on hand.

Cons: staff aren't always trained to work with older adults. Can be intimidating but many gyms now offer sessions for mature people so we don't feel out of place.

Verdict: highly effective but often expensive.

Sex

Sex is exercise too, though it depends what we do and for how long! Energetic sex can support cardiovascular fitness and muscular flexibility.

Verdict: limited as a form of exercise but highly recommended; people with a healthy sex life do appear to have a health advantage.

Walking the dog

Pros: A dog is a reason to get exercise, a confidence booster when you are out, a companion and a source of much entertainment.

Cons: Too many people unfortunately stroll rather than walk the dog! It's easy to believe that because we walk the dog, we are getting useful exercise. Both you and the dog need brisk walks that build up in length and challenges as you progress. For example, when walking a mile on the flat gets to be easy, add on an extra half mile or walk up hill. Both you and the dog will be rejuvenated!

Verdict: benefits all round - health, social and emotional.