A step, jump, leap or boogie in the right direction might be just what we need - Brian Sloan

Nights are drawing in, temperatures are dropping and the weather can only be described as dreich. The idea of wrapping up for a bracing November walk sounds less and less attractive. Much better to pop the kettle on, settle into your favourite armchair, and see what’s on TV.

Brian Sloan, chief executive, Age Scotland.

It’s not surprising many of us find ourselves less active as winter approaches. But of course, this year has been anything but normal.

Since March, older people on average have been spending more time at home than ever before. This is especially true for tens of thousands of over-70s and those with health conditions who were advised to shield. Suddenly, the idea of a gentle stroll to the shops or popping out to see a friend became unthinkable.

For others, swimming pools were closed and Keep Fit classes cancelled. Rounds of golf, yoga groups, and Walking Football matches disappeared from the calendar, as did playing with grandchildren. Those who could, replaced their regular supermarket trip with a home delivery.

Formerly active older people told us the impact this had. “Suddenly I was confined to barracks,” one widower in his 70s said. “I used to be out doing something every day. Then lockdown came, and I found myself just sitting at home in front of the TV.”

Experts writing for the British Medical Journal warned this summer that lockdown was likely to result in a “pandemic of deconditioning” which could have knock-on impacts on other areas of physical health.

They fear that months of isolation will lead to health problems associated with inactivity, leading to higher mortality from cardiovascular disease, diabetes and cancer. Being sedentary also results in a loss of mobility, stiffening of joints and a greater risk of falls. It could lead to an increase in the numbers needing social care in years to come.

A return to normality seems a long way off. But it’s vital to combat deconditioning as soon as we can. Exercise can also improve our mood and emotional well-being, helping prevent depression.

And the best thing is, it doesn’t need to be a chore. We’ve launched our challenge, Around the House in 80 Days. It’s a fun programme, with a serious intent, to encourage people to be more active at home.

Our series of 80 short videos will include simple exercises in every room, from Bedroom Boogie to Bathroom Banter. The aim is to get older people moving and building up their strength, balance, flexibility, and mobility, which are vital to maintaining fitness.

Each one is short, accessible, and doesn’t require special equipment, making them easy to build into a daily routine.

We’ll be following the challenge with a telephone friendship circle for those who want to stay in touch and get more tips on health and wellbeing. Mutual support can be key to motivation, as well as helping tackle loneliness.

It doesn’t matter your age or fitness level. Starting with ten minutes once or twice a day can go a long way to boosting long-term health and helping people live independently as long as possible.

Of course it’s not a silver bullet – just a step (jump, leap or boogie) in the right direction. And it might be just what some of us need to get through the long winter ahead.

Videos can be found at www.age.scot/ath80

Brian Sloan, chief executive, Age Scotland.