Physical activity guidelines for older adults

Physical activity can help to:

• keep you independent and able to do everyday activities 

• improve your balance and prevent falls   

• keep your heart, lungs and blood vessels healthy 

• strengthen bones. muscles and connective tissues (ligaments and tendons) 

• lower your risk of high blood pressure, high cholesterol, type 2 diabetes, heart disease, bone and joint problems, and some types of cancer 

• improve your flexibility 

• ease pain from conditions like arthritis 

• support a healthy weight.

Getting active with others is a great way to stay connected and meet new people. Being socially connected supports your wellbeing, especially as you get older.

Joining others in physical activity can also help you stick to your plan and achieve your goals. You might like to try joining a walking group or meeting a friend for a group class or a bike ride.

• Find group classes in your area with the exercise directory for older adults.

• Check out these simple exercise circuits to do at home. 

• Get practical tips to reduce your risk of falling. 

• Take the health and lifestyle checklist to find out if you may be at risk of having a fall. 

• Explore more healthy ageing resources. 

If you haven’t been physically active recently, start slowly and build up gradually. You could start with 10 minutes a day and build up to 15 minutes a day after 2 weeks.

Remember to wear comfortable clothes and supportive shoes. Drink plenty of water before, during and after exercising.

Learn more about getting started with physical activity.

To help reduce your time sitting or staying in one position, try breaking things up throughout the day. You could walk up and down the hall while you’re talking on the phone or get up each time you want to change TV channels.

Adding a small amount of movement each day can make a big difference. 

Learn more about creating healthy habits.

These are any activities that lift your heart and breathing rate. They support the healthy function of your heart, lungs and blood vessels. Aim to increase your breathing a little, but not so much you can’t talk.

Fitness activities you could try include: 

• brisk walking or dancing  

• swimming or water aerobics 

• cycling (including riding an exercise bike or handcycle) 

• garden work like mowing and weeding  

• team sports and games, like tennis or soccer 

• mopping and vacuuming. 

These are any activities that challenge your muscles. They help to maintain bone and muscle strength, which supports healthy function and independence. Aim to do some strength exercises 2 to 3 times per week.

Strength building activities you can try, include:

• exercises using your body weight (like push-ups, sit-ups and squats), exercise bands, or gym equipment (like dumbbells and resistance machines) 

• lifting and carrying things (like your groceries) 

• moderate yard work (like digging and shifting soil) 

• climbing stairs. 

Progressive resistance training is an important type of strength training that helps improve muscle strength and size. Progressive resistance training refers to progressively adding resistance to your muscles so that they become stronger. 

Examples you can try include: 

• exercises using resistance bands, ankle weights or dumbbells 

• weight machines (example, leg press, chest press). 

You can do progressive resistance training at home with minimal equipment, such as resistance bands, ankle weights and dumbbells, or by using your own body weight as resistance. To get even more benefits for your strength and mobility, try to do these with a qualified instructor or trainer.  

These are any activities that help to keep your muscles and joints moving freely. Flexibility activities you can try include:

• stretching exercises 

• tai chi 

• Pilates 

• yoga 

• dancing. 

Find more ideas on the safe exercise at home website.