Physical activity for older adults
There is so much you can do to stay or get active!
Being physically active helps older adults maintain independence longer and increase bone health and mental health.
Why is physical activity important?
Participating in daily physical activity:
- helps muscles and bones become stronger
- helps to maintain an independent lifestyle
- reduces the risk of developing chronic diseases such as diabetes and heart disease
- helps maintain balance and prevent falls
According to the Canadian Physical Activity Guidelines for older adults (Canadian Society for Exercise Physiology), older adults should aim to achieve 150 minutes of moderate to vigorous (intensity) aerobic physical activity per week in bouts of 10 minutes or more. It is also beneficial to add muscle and bone strengthening activities, using major muscle groups, at least two days per week. More physical activity provides greater health benefits.
The intensity of the activity is dependent on the effort exerted during the activity.
What is moderate intensity?
- Moderate intensity physical activity, like brisk walking and bike riding, will cause older adults to sweat a little and breathe harder.
What is vigorous intensity?
- Vigorous intensity physical activity, like swimming and cross-country skiing, will cause older adults to sweat and be “out of breath.”
What are muscle strengthening activities?
Muscle strengthening activities build up your muscles. Examples include:
- heavy gardening (digging, shovelling)
- hiking uphill
- climbing stairs
- lifting weights
What are bone strengthening activities?
With bone strengthening activities your muscles push against your bones, helping to make your bones stronger. Examples include:
- running
- walking
- yoga
Tips to help older adults meet the Physical Activity Guidelines
- Increase your strength and balance by joining the Stand Up! program in your community.
- Get out and get active! Go for a walk or a hike. Need a little motivation? Join a walking group where you can meet new people and be active at the same time.
- Explore urban poling! It involves walking with special walking poles and offers a bit of a twist to traditional walking.
- Try gardening. Not only is it fun and relaxing, but also a great way to keep your muscles and bones healthy.
For more information about staying active as you get older, contact the Health Unit at 705.522.9200 or 1.866.522.9200.
This item was last modified on August 6, 2025