Keeping physically active not only improves your health and quality of life it can also help you to live longer - it's never too early or too late to start.

If you stay physically active, you're also likely to stay independent longer. Exercise can make you stronger and help you feel more confident and involved in life.

If you're between 50 and 70, just half an hour of moderate physical activity a day, five days a week, is beneficial - aim to build your strength, flexibility and balance.

If you're over 70, exercise can be gentler with the focus on maintaining your strength, flexibility and muscle tone. Even in your 80s or 90s, regular, gentle exercise can help retain muscle strength and improve mobility and balance.

Thirty minutes of moderate exercise a day is what the experts recommend. It can be all in one half hour, or split into three periods of ten minutes.

Remember, before beginning a new exercise regime, it's a good idea to talk to your doctor first.

It's easy to boost your physical activity without making huge changes to your lifestyle. You can begin by incorporating it into your everyday life - with little effort or planning you can:

• walk upstairs - don't use the lift or escalator
• get off the bus or train a stop or two earlier to walk home or to work
• spend more time enjoying active interests, like gardening or golf
• leave the car at home more
• clean the car or do the vacuuming
• use email less and walk around your office

Schemes to help you stay fit and active:

Steps2Health

Free Swimming for over 60s - why not drop into your local leisure centre (Opens in a new window) to take advantage of the Welsh Assembly Government's 60+ free swimming scheme and also meet the friendly, professional staff who will be happy to discuss your requirements or concerns and offer appropriate advice. Did you know that the free swimming scheme also includes aqua fitness classes ?

GP Referral and Cardiac Rehabilitation

Learning Pembrokeshire (opens new window) Leisure Classes - the Council's adult and community learning arm, offers a range of exercise classes in community venues throughout the County. Classes include gentle exercise, movement to music, pilates, tai chi and yoga. For further information visit the Learning Pembrokeshire pages.