Physical activity is an important part of healthy aging. It helps you stay strong, independent, and mentally well. Being physically active may help you lower your chance of having heart disease, stroke, high blood pressure, type 2 diabetes, falls, and some cancers.
The Canadian 24-Hour Movement Guidelines for Adults ages 65 years and older recommends the right amount of movement, sitting, and sleep.
- at least 150 minutes of moderate-to-vigorous intensity physical activity (MVPA) each week. MVPA means moving in a way that makes you feel warm and causes your heart rate and breathing to be faster. For example, brisk walking, swimming, or playing tennis.
- doing activities to make muscles and bones stronger at least two days per week. For example, lifting weights, jumping rope, or heaving digging or shovelling.
- several hours of light physical activity each day such as sweeping the floor, slow walking, stretching and standing.
- balance activities such as yoga, Tai Chi, or walking on uneven ground like trails.
- no more than three hours of recreational screen time.
- break up long periods of sitting as much as possible.
- seven to eight hours of sleep.
Move more. Sit less. Sleep well. No matter the age, it is never too late to start.
Make Activity Part of Your Day
- choose an activity you enjoy,
- build it into your routine,
- invite a friend or partner to join you.
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