Diana's book is out now

Sod Sitting, Get Moving! Getting Active in Your 60s, 70s and Beyond by Diana Moran and Muir Gray

Green Tree, £12.99/ £10.99 eBook

01

Begin by substituting the word exercise with the word “activity”. Aim for a minimum 30 mins moderate activity five times a week, or more if you can.

02

Get up and walk more! Being active, walking and gardening will improve stamina, strength and suppleness. These activities use every large muscle group, are weight bearing and can help prevent osteoporosis.

03

Gardening and walking outdoors in the fresh air are beneficial for your health, especially during the summer months. Sunshine provides vitamin D for maintaining strong bones. Ask a friend to walk with you and encourage one another.

04

Aim for 10,000 steps each day. This figure includes all your daily activities including housework, shopping, gardening, and climbing up and down the stairs. Wear a simple pedometer to count your steps – it’s a great motivator.

05

To support a healthy lifestyle and keep you in good shape it’s important to eat sensibly, so check out your diet. Eat fresh foods whenever possible.

06

Avoid junk food as many processed foods contain ‘empty’ calories and few nutrients. Cut back on salt, sugar and saturated fats which in excess are detrimental to your health.

07

Eat a well-balanced, varied diet based on the healthy Mediterranean diet consisting of less red meat and more fish, fresh fruits and vegetables.

08

Choose fish instead of red meat, especially more oily fish like mackerel and salmon. Fish and seafood are a good source of protein and Vitamin D and are typically low in fat.

09

Aim to eat 5 or more portions of fruit and vegetables a day in a rainbow of colours. Delicious and full of healthy essential vitamins and minerals, fruits and vegetables will also keep your weight in check.

10

Eat more fibre-rich starchy foods like wholegrain breakfast cereals, wholemeal bread, pasta, brown rice, pulses, fresh fruit and vegetables to help keep you “regular”.

11

Drink 6–8 glasses of fluid a day to avoid dehydration and build-up of toxins. Avoid fizzy drinks and juices which can be loaded with sugar.