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Almost half of adults in the UK will be aged over 50 by 2020. We tend to assume the benefits and pleasures of sport, exercise and fitness are only for younger people, but think again. The rewards of improved fitness later in life can be great ? I mean, both for your health and social life.

Statistics show activity levels decline steadily with age, and by their mid-50s few people take regular exercise.

But regular activity is especially important as you age because it has beneficial effects on conditions such as diabetes and cardiovascular disease, and helps you maintain mobility and mental well-being and, consequently, your independence.

There's no reason you should give up the sport you love just because you're getting older. There are plenty of exceptions to the statistical trend of decreased activity as we get older ? at clubs up and down the country, for example, there are runners in their 50s, 60s and beyond whose fitness puts people 20 or 30 years their junior to shame.

And even if you weren't especially active or sporty at a younger age, it's never too late to start. Male or female, single or with a partner, there's lots you can do, and enjoy.

Some of the health benefits you'll get are the same as younger people, but there are things that are of particular benefit as you get older:

More energy - exercise makes you feel more energetic, while sitting around not doing much makes you feel sluggish and unable to do anything
Improved sleep - your body and mind feel as though they've done something and are ready for rest at night
Stable weight - regular exercise helps to keep you at a healthy weight
Improved circulation and lower blood pressure
Delayed ageing - keeping active strengthens your muscles, joints and bones as well as helping with mobility and balance, important as it helps to prevent falls, which are the leading cause of injury and death for the over-75s

On top of the health benefits, exercise can be an excellent way to meet new people, whether it's at a gym, a rambling or running club, or just people you meet while walking the dog.