Old age isn't what it used to be. Not so long ago we were expected to fade away after 50. Today, more and more people in their fifth decade and beyond are living life to the full and refusing to let their age limit what they do.

The secret is staying active, one of the most important things someone over the age of 50 can do to keep healthy. What counts as 'active'? For some, it's walking to the shops instead of catching the bus. For others, it's a serious session with their hoe in the garden. And for a small but growing band of over 50s it means unusual sporting activities - anything from salsa to skydiving. Whatever you choose, the message is clear: any form of exercise is far better than no exercise at all.

Fit for anything
A recent report, commissioned by Help the Aged, showed that the over 50s take personal fitness as seriously as younger generations did half a century ago. In fact, today's over 50s take part in the same amount of sport as 25 year olds did in 1957. And, when time for hobbies is added on, the over 50s spend almost three hours a week more on leisure now than their counterparts did a few decades ago. Sedentary? We don't think so.

The same survey showed that people in their 60s and 70s generally feel in good health, and that there are only modest differences between that group and those in their 40s and 50s, in terms of control and quality of life. In fact, for some people these things actually improve after the age of 60. In short, active, healthy ageing is nothing to be afraid of and means that for many, 70 is becoming the new 50.

The benefits of regular exercise
Exercise works - it reduces the chance of getting a range of illnesses, keeps bones and muscles strong, maintains independence in later years and improves mood and mental functioning. Studies show that exercise can help us live longer, healthier lives. In 2003, the Journal of the American Medical Association reported that women over the age of 65 who began walking a mile a day were half as likely to die of heart disease or cancer as their less active peers.

In 1996, the same journal reported a huge study of over 25,000 men and 7,000 women that showed the value of staying moderately fit in later life - even when a person smokes, has high blood pressure, high cholesterol or other health problems.

And on a rather more intimate note, older men who invest 30 minutes a day in exercise are 40% less likely to develop erectile dysfunction than their more sedentary peers.

Walk more, live longer
Around the world, the people who tend to live longest are those who live in communities where they walk miles everyday, frequently uphill. This lifestyle strengthens hearts, lungs, joints and muscles. In fact, in these circumstances, living to 100 isn't uncommon.

We're not suggesting you move to the Himalayas and get a job as a sherpa, but staying active is undoubtedly one of the most important parts of staying healthy in later life.

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