Adults: Ages 65+
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.
Reduce sedentary time
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
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.