Martyn Jones

Exercise is just as important as medicines for keeping older people healthy but too little is being done to encourage it, a new report from MPs warns.

Low levels of physical activity are a ‘major driver’ of ill health in later life and explain why many elderly Britons are riddled with disease, the Commons Health and Social Care Committee said.

A lack of exercise is linked to an array of health conditions, including obesity, type 2 diabetes, heart disease and cancer.

In the UK, lack of activity is associated with one in six deaths and is estimated to cost £7.4 billion a year.

The report says: ‘Increasing movement – especially among the least active – can prevent many of the leading causes of death, prevent the onset of frailty, dementia and disability and help narrow the unacceptable 20-year gap in healthy life expectancy between the most and least deprived areas of the country.’

The MPs called for action from the Government and the NHS, saying routine conversations with patients about exercise should be ’embedded’ in clinical practice.

They added: ‘Health professionals are a trusted source of advice, but too many people report never being encouraged to be active.’

The report said doctors and health staff should consider the importance of exercise in making people better.

A lack of exercise is linked to an array of health conditions, including obesity, type 2 diabetes , heart disease and cancer .

Everyone experiences dementia differently. Use this checklist to help you make a note of your symptoms before you talk to your GP.

‘Physical activity can be more effective than drugs in preventing, treating and managing many long-term conditions,’ it said.

‘Health and care professionals have an important role in encouraging and supporting people to include physical activity in the management of their health.’

It calls for more ‘social prescribing’, with doctors urged to send patients to the likes of yoga and swimming lessons, and the removal of ‘barriers’ that have ‘led to inactivity being designed into daily life’.

‘This includes local action to remedy poorly paved streets, unsafe crossings and a lack of toilets and seating, combined with national transport and planning decisions that make moving easier.’

The Care Quality Commission should also be charged with checking that exercise programmes are being provided to residents in care homes, the report said.

In the UK, chief medical officers recommend older people should aim to accumulate 150 minutes of moderate intensity aerobic activity a week and do activities aimed at improving or maintaining muscle strength, balance and flexibility at least twice a week.

Figures suggest that 44 per cent of people aged 75 and over are doing less than 30 minutes of moderate physical activity per week.

The MPs said a greater focus on exercise will be fundamental to the Government’s objective of switching the NHS’s focus from treating illness to preventing it.

Jane Buckels, 68, took up exercise in older age to look after her body and brain

Following her early-onset dementia diagnosis at 57, Jane retired, did little exercise and started to put on weight.

A wake up call for her was hearing a doctor on the radio say that the elderly make themselves infirm because they lose muscle mass – that got her standing up and doing simple exercises.

This then led to short walks, turning into longer walks and eventually a trek to Annapurna Base Camp in 2017.

Jane Buckels is training to run the Great North Run in support of Alzheimer’s Society

She got back from Nepal invigorated by the altitude and signed up for the Bath Half in 14 weeks’ time.

Fast-forward to 2026 and Jane continues to work out at her local gym regularly and is training to run the AJ Bell Great North Run on 13 September.

Jane, from Abergavenny, said: ‘From the day of my dementia diagnosis, I realised l had to remain physically active to look after my body and brain. I started small, just short walks, but before long, I was trekking in the Himalayas and completing the Merthyr Half Marathon at 61.

‘When l retired, I did little exercise and started to put on weight. A wake up call for me was hearing a doctor on the radio say that the elderly make themselves infirm because they lose muscle mass – that got me standing up and doing simple exercises.

‘I prioritise exercise because running helps me manage my dementia symptoms and gives me a social routine. I spend most mornings doing a run, hill walk or gym class. Everyone at my gym knows that I have dementia and they couldn’t be more supportive.

‘I joined Alzheimer’s Society’s Dementia Run Club as a chance to show the world that you can still embrace new challenges while living with dementia.’

Layla Moran, chair of the Health and Social Care Committee, said assumptions that elderly people are left to fade away quietly lead to harmful behaviours that cause unnecessary suffering.

Layla Moran, chair of the Health and Social Care Committee, said: ‘Healthcare experts and the Government are all agreed that staying physically active can help older people to live not just longer, but healthier, happier, more sociable lives.

‘Promoting active lifestyles among older people would also tackle two policy objectives at once – shifting the NHS’s focus to prevention, and bringing services closer to home, not the nearest hospital.

‘Experts told us that exercise can be more effective than medication, and these changes would also cut the NHS’s vast expenditure on drugs.

‘It’s a win-win, and this report sets out how the Government can make it happen.

‘We have set out practical recommendations for ministers to rethink how the NHS and social care services help older people, from training for GPs to help individuals make their own healthy choices, to greater accountability in care homes and making our public spaces more accessible.

‘As a growing proportion of society becomes older, we need to have a national conversation and a generational change in attitudes towards ageing.

‘Assumptions that elderly people are left to fade away quietly lead to harmful behaviours that cause unnecessary suffering for individuals and their families. These retrograde ideas must be upended.’

Caroline Abrahams, charity director at Age UK, said: ‘This excellent new report should be a wake-up call for us all about how being physically active can help us to age well.

Caroline Abrahams, charity director at Age UK, said the report should be a ‘wake-up call’.

‘We hope the report also jogs national and local policymakers into recognising that there is a lot more they can and should be doing to make it easier for older people to keep moving, as a natural part of their daily lives.

‘As the committee rightly observes, the benefits of this for individuals and for our society are abundantly clear, so it’s high time that encouraging physical activity among people of all ages, including older people, was viewed as a top public health priority.’

Separately, Age UK published research suggesting a lack of confidence and self-perception are holding many 50 to 65-year-olds back from group activities and team sports.

Only a quarter (23 per cent) of people over 50 said that their GP had spoken to them about exercise.

The days of people using baby oil to ‘tan’ their skin are, thankfully, long gone. But from what I see as a consultant dermatologist (in the NHS and private practice), many people are still not doing nearly enough to protect their skin in the sun. 

On a recent holiday in Cornwall, it was amazing – if alarming – to see how many people had moderate to severe sunburn by 4pm.

The lovely warmer weather of this Bank Holiday weekend means lots of people will enjoy the sun without appreciating the risks from the UV radiation, even in the UK – sadly, I’ve treated patients for skin cancer, including malignant melanoma, who have rarely travelled abroad for a holiday or who’ve never actually left the country.

Read on for the common mistakes people make in the sun – and my guide to the risks for every body part, as well as how to get it right. 

Protected? Not all SPF products are created equal, as some fail to protect against ageing UVA 

Youthful: Consultant dermatologist Dr Justine Hextall, 54, has worn sunscreen every day for 30 years

Seven people die from malignant melanoma every day in the UK, and cases are rising, with a record high number reported last week by Cancer Research UK. Yet skin cancer is largely preventable.

The clearest sign of sun damage is sunburn, which in turn raises your risk of skin cancer – the more you get sunburnt (especially in childhood), the greater your chances are of developing it.

Each additional blistering sunburn before the age of 15 increases the relative risk of melanoma by 3.2 per cent, according to a major study of over 44,000 participants published last year in the Journal of the American Academy of Dermatology.

And whatever is being said on social media by influencers, you really cannot ‘train your skin’ to build protection against sun damage by slowly tanning.

It’s true that skin builds up a degree of tolerance to the sun, as light triggers cells in our skin to release melanin, the dark pigment that causes a tan. This is the skin’s attempt to protect itself, as melanin absorbs more of the UV radiation that damages skin.

But chronic sun exposure will still cause damage over time. A tan is a warning sign that the skin is already damaged.

(The idea that a pre-holiday sunbed will protect against sun damage is also rubbish – the levels of UVA, the type of ultraviolet radiation used in sunbeds, are up to ten times the sun’s and even just one use under the age of 35 increases the risk of melanoma by 75 per cent, reported the Journal of the European Academy of Dermatology and Venereology last year.)

Sunscreen is vital. And not ‘just’ to prevent skin cancer. 

I have worn sunscreen every day since I was 23, even before I started training as a dermatologist. At the age of 54 I’m told I look younger than my years – and I think this is largely to do with protecting my skin from UV.

How much do you really need? Read on for our top-to-toe application guide

Young women in their 30s and even their 20s often come to my clinic asking for Botox and other anti-ageing treatments.

But there is one, much more effective, and cheaper preventive: wearing SPF50. This applies to men, too.

Skin conditions such as rosacea are also affected by UV exposure. Studies suggest sun exposure is the top trigger in more than 80 per cent of sufferers (rosacea causes an angry rash, a red, inflamed nose and spots). I advise many of my rosacea patients to wear sun cream on their face year round. 

But of course, what’s important is applying enough sunscreen to get the sun protection promised on the label, choosing a product that protects against both UVA and UVB (the main cause of sunburn).

Here are my top tips on what to pick, how to wear it – and the mistakes to avoid: 

• You need to apply 2mg of cream per square centimetre of skin. Yet research shows, on average, we apply less than half of this. For a week’s holiday you should pack at least a 200ml bottle of sun cream per person.
• The SPF (sun protection factor) on the label shows the UVB protection, i.e. how much more UVB radiation your skin can absorb before burning compared to unprotected skin. UVA rays penetrate deeper into the skin – protection is measured in stars, so choose at least four-star protection. 

• I would recommend always wearing SPF50 – and in the UK, apply it to all exposed skin once the UV index is above 3. (For darker skin tones allow for some sun exposure – though not extended – as there is a risk of not getting enough vitamin D.) I apply SPF50 to the face, neck and hands all year round, mostly to protect against UVA and visible light in winter.

• Don’t assume that a moisturiser that has an SPF is enough protection – swap your face cream with SPF for a proper sunscreen, at least in the summer. (Not least as while a face cream might have SPF, it doesn’t always offer protection against UVA too.)

• While it’s really important to protect your skin at home, the most dangerous pattern of sun exposure is if your skin has been covered for most weeks of the year then is suddenly exposed to high UV levels on a two-week holiday, with subsequent sunburn – this pattern is linked to the development of melanomas.

• Even really good, well-applied sunscreen is no substitute for covering up and staying in the shade – but you will still need sunscreen, as the UV rays can bounce off surfaces, such as water, sand and even grass.

• Try to apply before you go out, because this allows even coverage and film formation for maximum protection.

Now use my top-to-toe guide to work out how much protection you actually need…

BACK

2 x 50p blobs of sunscreen

When the sun comes out, many men are quick to take off their tops, and the back is the most common area of the body where we see melanoma in men (in women, it’s their legs). It is therefore absolutely critical that men apply regular high factor sun cream to their backs.

CHEST

1 x 50p

A lot of women who have protected their face from the sun don’t do the same for their neck and chest and sun damage really shows up in this area, with dark sun spots and paler patches that have lost their pigmentation, thread veins and texture changes. As a result, the skin on the chest often becomes crepey and quite rough to touch.

ARMS & LEGS

2 x 10p blobs for each limb

Legs are the most common site for melanoma in women. The backs of the thighs in particular are prone to burning, as not only are they harder to put sun cream on yourself, but they’re covered up for a lot of the year. I treat a lot of people in their 40s wanting to get rid of sunspots on their lower legs.

STOMACH

1 x 10p blob

SCALP

1 x 50p blob

I see a lot of sun damage and skin cancer on scalps of men who have lost their hair so you must use sunscreen here, too. Better still, wear a hat.

SHOULDERS

2 x 10p blobs

Like the back this is an area that’s often missed and they’re also vulnerable as like your back, legs and stomach, they’re covered up for much of the year.

NOSE, EARS AND HAIRLINE 

A 5p blob for each area

I always recommend applying two layers to the face a few minutes apart to prevent gaps in application.

NOSE: This is a very common area for skin cancers as it protrudes from the body, and gets more direct sunlight. It’s important to protect it – not least as surgical treatment of skin cancers on the nose can be quite disfiguring as there isn’t much skin to play with here.

You need to apply SPF more regularly – around two hourly – as we sweat quite a lot in the centre of the face, and the skin there tends to be oilier.

I recommend a two-pronged approach – a standard chemical sunscreen (common ingredients in these include octocrylene and avobenzone) – plus a decent application of zinc oxide paste. As for amounts, you want the skin to visibly white which suggests adequate cover. If you’re doing water sports, think white nose and ears!

EARS: This is a common site for skin cancers, especially in older men – probably because men are more reluctant to use sun cream and they’re also more likely to have short hair or a bald scalp. Skin cancer here is often at higher risk of spreading. 

HAIRLINE: Few people put sun cream in their parting – but it is very vulnerable. There are some very good sprays now available that are less greasy.

FOREHEAD AND BACK OF NECK

A 10p blob for each area

FOREHEAD: Skin cancer is also common here, but I find some people are reluctant to use sunscreen in the upper part of their forehead – especially if they play sport – as it runs when they sweat and irritates their eyes. To get around this, try a zinc oxide sunscreen or cream stick as this tends not to run as much.

BACK OF NECK: Again, a classic place to burn, especially for those with short hair. 

REST OF THE FACE

2 x 10p blobs for each side

The tops of the cheekbones, just below the eyes, are common areas for sun damage and skin cancers – people tend to miss these areas because they don’t like to get sun cream too close to their eyes. Use a mineral sun cream like zinc oxide around your eyes, as this tends to be less irritating. And wear sunglasses.

Dr Justine Hextall is a consultant dermatologist at Tarrant Street Clinic in Arundel, West Sussex.

Additional reporting: Jennie Agg

Watermelon is a popular summer staple and a mainstay of picnics, where its juicy, pink fruit is bitten into by adults and children alike.

The fruit is already known as an excellent way to hydrate and a top alternative to sugary fruit juices or soft drinks.

But now, nutritionists say it could do more than just quench your thirst – adding it is a nutrient ‘powerhouse’ that can boost heart health and even aid weight loss.

A cup of diced watermelon, about 152 grams or nearly one slice, contains 46 calories, 9 grams of sugar and is 91 percent water, making it a healthy sweet treat.

At the same time, its flesh contains more lycopene per serving than any other fruit or vegetable – the antioxidant behind its red color that can slash inflammation and boost heart health.

It also contains a wealth of other nutrients, including the amino acid L-citrulline, which can help to lower blood pressure and cholesterol.

Dr Tiffany Bruno, a nutritionist at Switch4Good, told the Daily Mail: ‘Watermelon is high in the antioxidant lycopene, which benefits cardiovascular health, plus the amino acid citrulline, which improves blood flow and supports healthy blood pressure.

‘It’s also naturally high in potassium and magnesium, enhancing its hydration properties.’

Nutritionists say that watermelon can do much more than just hydrate you (stock image)

She added: ‘While it’s delicious on its own, it can add brightness and sweetness to salads, mocktails, or even grilled and served as a side.’

Nutritionists say the fruit can be eaten on its own in slices, in foods such as salads, or as a juice to get the nutritional benefits.

According to the USDA, alongside its low calorie count, a cup of diced watermelon contains 12 grams of carbohydrates and zero fat or sodium.

It is also a powerhouse for other nutrients. 

This same serving contains about seven to 11 milligrams of lycopene on average. Lycopene is a powerful antioxidant and highly praised by experts for its ability to fight cell damage by reducing the number of free radicals, or molecules that damage structures, in cells.

There are also about 250 to 365 milligrams of L-citrulline in a cup of watermelon. This substance is used by the body to make nitric oxide, which helps blood vessels to relax and better regulate blood pressure.

Additionally, a cup also contains 865 international units of vitamin A, equivalent to someone’s daily requirement and responsible for supporting immune function, 12 milligrams of vitamin C, which also helps to fight inflammation and cellular damage, about 10 percent of daily requirements, and 170 milligrams of potassium, which helps to enable muscle contractions.

Watermelon can help to boost heart health, studies suggest (stock image)

Lara Whitson, a registered nutritionist, told the Cleveland Clinic: ‘We think of watermelon as a fun, seasonal food for barbeques and the beach, but it’s also really good for you. 

‘It’s low in calories, keeps you hydrated and provides many other nutrients that can help you maintain good health.’ 

A meta-analysis of nine studies on lycopene published in 2025 showed people who consumed more of the nutrient had significant improvements in their blood pressure and a lower risk of heart disease. 

The analysis concluded that daily intake of five to 30 milligrams of lycopene, equivalent to one watermelon slice or one or two tomatoes, appeared to be beneficial.

A separate 2022 paper from Louisiana State University investigated whether watermelon juice could protect blood vessel function. 

In the study, 18 healthy young adults consumed watermelon juice for two weeks. 

Results showed that the juice helped to maintain their blood vessel function and their heart rate variability, or fluctuations between heartbeats.

Other studies have also suggested that eating watermelon can help to drive weight loss, including a 2019 study that monitored 33 overweight and obese people. 

For one four-week period, individuals ate watermelon daily and then, for another four weeks, they ate one low-fat cookie every 24 hours.

Participants said they felt less hungry during the watermelon month, while results also show they had slight drops in body weight and blood pressure while consuming the fruit.

A separate 2023 study also highlighted the weight loss benefits. It involved children aged 10 to 17 years who drank a cup of blended watermelon every day for eight weeks and then drank a sugary drink with the same number of calories for the same period.

Results showed that drinking watermelon juice led to mild improvements in body fat and overall weight.