adUlts: ages 65+

Aging is an inevitable part of life. But following the Canadian 24-Hour Movement Guidelines can help you stay strong, mentally fit and independent.

A senior man and woman smiling and dancing together in a living room.

Make your whole day matter

For health benefits, adults aged 65 years or older should be physically active each day, minimize sedentary time, and achieve sufficient sleep.

Move more

Reduce sedentary time

Sleep well

Download Guidelines

A senior couple exercising with a resistance band in a park.

Move More

Add movement throughout your day, including a variety of types and intensities of physical activity:

At least 150 minutes of moderate to vigorous physical activity per week
Muscle strengthening activities at least twice a week
Several hours of light physical activity, including standing

Reduce Sedentary Time

Limit sedentary time to 8 hours or less:

No more than 3 hours of recreational screen time per day
Break up long periods of sitting as often as possible

A senior woman using a walker on a footbridge.

Sleep Well

Set yourself up for 7 to 9 hours of good-quality sleep on a regular basis, with consistent bed and wake-up times.

Following the 24-Hour Movement Guidelines can help you:

Stay strong and mentally fit
Maintain independence
Maintain mobility and bone health
Improve balance
Reduce the risk of chronic disease

Let’s talk intensity

Moderate to vigorous physical activity is movement that is intense enough to increase your heart rate and elevate your body temperature (e.g., running, jumping rope, tennis, swimming). Light physical activity is movement that does not result in sweating or shortness of breath (e.g., slow walking, stretching, light gardening).

Moving muscles and building bones

Muscle-strengthening activities are those that increase skeletal muscle strength, power, endurance and mass (e.g., strength training, resistance training and heavy gardening involving digging or shovelling).

Bone-strengthening activities produce an impact or tension force on the bones that promotes bone growth and strength (e.g., running, jumping rope and lifting weights).

What about balance?

Static and dynamic balance exercises are designed to improve older adults’ ability to maintain balance while walking on their own or in a crowd, in bad weather, while climbing up and down steps or opening heavy doors. Activities that improve balance include walking on uneven ground (e.g., unpaved areas, forest trails), Tai Chi and yoga.