Physical Activity Guide for Older Adults

Be Active, Your Way, Every Day for Life! - Age is no barrier

Being active is very safe for most people

Start slowly and build up - listen to your body. Accumulate 30 to 60 minutes of moderate physical activity most days. Minutes count - add it up 10 minutes at a time. Not sure? Consult with a health-care professional.

Choose a variety of activities from each of these three groups:

Endurance

• Continuous activities that make you feel warm and breathe deeply
• Increase your energy
• Improve your heart, lungs, and circulatory system

Flexibility

• Gentle reaching, bending, and stretching
• Keep your muscles relaxed and joints mobile
• Move more easily and be more agile

Strength & Balance

• Lift weights, do resistance activities
• Improve balance and posture
• Keep muscles and bones strong
• Prevent bone loss

Getting started is easier than you think

• Build physical activity into your daily routine.
• Do the activities you are doing now, more often.
• Walk wherever and whenever you can.
• Start slowly with easy stretching.
• Move around frequently.
• Take the stairs instead of the elevator.
• Carry home the groceries.
• Find activities that you enjoy.
• Try out a class in your community.

Eating well is also important. Follow Canada's Food Guide to Healthy Eating to make wise food choices.

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