“YOU are never too old to get fit,” Robert Day, a personal trainer who trains a growing number of older people, said. What is important, however, is to set the right programme and work out at the correct level of intensity.

“Many people who were fit when they were younger and return to exercise become frustrated that they cannot do what they managed 20 years before,” Day said. “You can still work hard and increase the levels at which you work out — you just have to be a bit more cautious.”

Anybody with knee, hip or lower-back problems, no matter what their age, needs to avoid high-impact exercises such as running, Day says. “But walking, cycling and swimming are great alternatives.” He suggests beginning with 20 minutes of low-key exercise once or twice a week and increasing gradually the duration, frequency and intensity until you can manage up to an hour of exercise each day.

EXERCISES

Power walking: Hold a couple of small handweights and go for a walk that you enjoy at a steady pace. You should feel a little puffed as you walk with just enough breath to hold a conversation were you to be with a companion. Start with intervals of slow and fast-paced walking if you find it a bit of a struggle and try to build up to half an hour of brisk walking.

Cycling: You can either do this in a gym on a stationary bike, or outdoors if it suits you better. Whichever you choose, try to build a few hills into your workout and aim to be able to cycle for about 45 minutes. Remember to drink water frequently and to stretch once you dismount

Ensure that you have the consent of your GP before mbarking on a new exercise regime and do not ndertake any physical activity if you are feeling nwell or are recovering from an injury

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