Physical Activity

Tips to Get Active

Get Active! Stay Active!

Physical activity tips for older adults (65 years and older)

Physical activity plays an important role in your health, well-being and quality of life by making you feel healthier and stronger.  Being active helps to improve your balance, reduce falls and injuries and can help you stay independent longer.  It can help to prevent heart disease, high blood pressure, stroke, osteoporosis, adult-onset diabetes, depression, some cancers and premature death.

These tips will help you improve and maintain your health by being physically active every day.

Being active is a safe and fun way to improve your well-being

Start slowly and build up your activity levels – listen to your body to determine what the right amount of physical activity is for you. Minutes count – increase your activity level 10 minutes at a time.  Not sure how much or which activity is right for you?  You may wish to consult a health professional before starting an exercise program.

How to live an active lifestyle:

• Adults aged 65 years and older should take part in at least 2.5 hrs of moderate- to vigorous-intensity aerobic activity each week.
• Spread out the activities into sessions of 10 minutes or more.
• It is also beneficial to add muscle and bone strengthening activities using major muscle groups at least twice a week. This will help your posture and balance.

Choose a combination of activities

• Aerobic activity is continuous movement that makes you feel warm and breathe deeply. Activities like pushing a lawn mower, taking a dance class, or biking to the store will increase your energy and improve your heart, lungs and circulatory system.
• Strengthening activity, like lifting weights or yoga, keeps muscles and bones strong and prevents bone loss. It will also improve your balance and posture.

What is moderate to vigorous aerobic activity?

On a scale of 0 to 10 (with 0 being completely at rest and 10 being an absolute maximum effort), moderate-intensity aerobic activity is a 5 or 6. It will make you breathe harder and your heart beat faster. You should be able to talk, but not sing.

Examples of moderate-intensity physical activity include walking quickly or bike riding.

Vigorous-intensity activity is a 7 or 8. Your heart rate will increase quite a bit and you'll be breathing hard enough that you won't be able to say more than a few words without needing to catch your breath.

Examples of vigorous-intensity activity include jogging or cross-country skiing.

What are strengthening activities?

Muscle-strengthening activities build up your muscles. Examples of muscle-strengthening activities include doing push-ups and curl-ups, lifting weights, climbing stairs and digging in the garden.  With bone-strengthening activities, your muscles push against your bones. This helps make your bones strong. Examples of bone-strengthening activities include running, walking and yoga.

Getting started is easier than you think

• Walk wherever and whenever you can.
• Take the stairs instead of the elevator, when possible.
• Carry home your groceries.
• Move around frequently -- every little bit helps.
• Find an activity you like such as swimming, walking or cycling.
• Active time can be social time: look for group activities or classes in your community, or get your family or friends to be active with you.