Walking Groups and Gentle Exercise for Over-60s

Last checked November 2026. Offers and rules change: confirm with the provider before you rely on them.

Walking with a group is the easiest and cheapest way to become more active in later life: free, short, led walks run every week in most areas, walkers are welcome at parkrun, and many council leisure centres offer reduced prices for older residents. This guide explains the options and what the NHS recommends.

Before you start: this page is general information, not medical advice. The NHS says to speak to a GP first if you have not exercised for some time, or if you have medical conditions or concerns. Stop and seek advice if you feel chest pain, dizziness or unusual breathlessness.

What the NHS recommends for older adults

The NHS physical activity guidelines for older adults apply to people aged 65 and over. In summary, they say you should aim to:

be physically active every day, even if it is only light activity;
do activities that improve strength, balance and flexibility on at least two days a week;
do at least 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous-intensity activity if you are already active, or a mixture of both;
cut down the time spent sitting or lying down, and break up long periods of not moving with some activity.

"Moderate intensity" means your breathing and heart rate are raised but you can still hold a conversation. Brisk walking counts. So do dancing, water aerobics, cycling on the flat and pushing a lawn mower. If 150 minutes sounds a great deal, remember it can be built up in short spells, and that any activity is better than none. The NHS also notes that if you have had a fall or worry about falling, strength and balance exercises can help you feel steadier; see preventing falls at home.

Free led walks: Ramblers Wellbeing Walks

Ramblers Wellbeing Walks is a programme of free, short group walks in England, run by the walking charity the Ramblers with local councils, health services and voluntary groups. According to the Ramblers:

the walks are free and you do not need to be a Ramblers member;
they are led by trained volunteers, over easy terrain and at a steady pace;
they last from about 10 minutes up to 90 minutes, so there is a level for people who are just starting or recovering from illness;
all you need is a comfortable pair of shoes.

Most walks start from a park, library, GP surgery or community centre and finish with a chance to have a cup of tea together, which for many people is half the point. You can search for one near you on the Ramblers Wellbeing Walks pages, or ask at your GP surgery, library or council, since local schemes sometimes go by another name such as "health walks".

In Scotland, Wales and Northern Ireland, similar free health-walk schemes are run by other organisations. Your council, GP surgery or health board (health trust in Northern Ireland) can tell you what runs locally.

Walking at parkrun

parkrun is a free, weekly, timed 5-kilometre (about 3 miles) event held in parks across the UK, generally on Saturday mornings. Despite the name, you do not have to run. Walkers are welcome, there is no time limit, and every event has a volunteer "tail walker" who stays at the back so that nobody finishes last. parkrun actively encourages walking under the name "parkwalk".

It is free. You register once on the parkrun website and receive a personal barcode, which you bring (printed or on your phone) to be scanned at the finish if you want a time recorded.
You can simply turn up; there is no need to book.

Council leisure concessions

Most council-owned leisure centres have a concession scheme giving cheaper swimming, gym sessions and classes to certain residents. Who qualifies and how much is saved are decided locally. Schemes commonly include people over a set age (60, 65 or State Pension age), people on benefits such as Pension Credit, disabled people and carers. Some areas offer free swimming for older residents; many do not.

Search your council's website for "leisure card" or "concessions", or ask at the centre's reception. You will need proof of age or benefits.
Look for sessions aimed at older adults: over-50s swims, aqua aerobics, walking football and walking netball, seated exercise, tai chi, and strength and balance classes.
If a health professional thinks activity would help a condition, they may be able to refer you to a supervised "exercise on referral" scheme at reduced cost. Ask your GP or practice nurse.

Our guide to gym and swimming discounts goes into the detail.

Gentle exercise at home

You do not need a class to work on strength and balance. The NHS website has free, illustrated routines of sitting, strength, flexibility and balance exercises that can be done at home in ordinary clothes with a sturdy chair. Carrying shopping, climbing stairs, gardening and standing up from a chair several times without using your hands all count towards strength. Gardeners will find tools that reduce strain in our guide to garden tools for older gardeners.

Tip: tell the walk leader on your first visit that you are new and mention anything they should know, such as a heart condition or diabetes. Leaders will pair you with someone walking at your pace and make sure you are not left behind.

Common questions

How much exercise should someone over 65 do?

The NHS advises being active every day, doing strength, balance and flexibility activities on at least two days a week, and aiming for at least 150 minutes of moderate activity a week, built up gradually. Any amount is better than none.

Can I walk at parkrun, or is it only for runners?

You can walk the whole way. There is no time limit and a volunteer tail walker always finishes last.

Do I need to see my GP first?

The NHS says to speak to a GP first if you have not exercised for some time or have medical conditions or concerns. Many walks start near a bus stop, so see the free bus pass rules for getting there.