Seniors' physical activity needs
Regardless of your age, it's never too late to add physical activity to your life. Not only can physical activity help you live longer, but it may also prolong your health, mental acuity and independence to help you enjoy a better quality of life. Inactivity, on the other hand, is linked to a higher risk of heart disease, stroke and the many disabilities they can cause.
NOTE: Always check with your healthcare provider before beginning any physical activity program.
Like adults of any age, older adults need 30 to 60 minutes of moderate activity most days of the week. Doing 10 minutes at a time that add up to 30 minutes or more during the day works, too.
Choose activities that you enjoy – that way you're more likely to stick with it. If the gym isn't your style, head for a walking trail, do some gardening, work on your golf game or join a yoga class. If weather is a barrier to outdoor activity, climb stairs in your home, join a mall-walking group or stroll the halls of your apartment building or retirement residence. Get active your way: at home, in your community, with friends, and going to and from activities such as walking to meetings, church events, and dinner parties in your neighbourhood.
Activities that offer a variety of endurance, strength-building and flexibility benefits are your best bet.
- Endurance activities include walking, hiking, swimming, dancing, cycling and skating. These are especially good for your heart, lungs and circulatory system.
- Flexibility activities include stretching, yoga, Tai Chi, yard work and vacuuming. These keep joints limber. Increased flexibility will allow you to continue to tie your shoes, reach the top shelf in your kitchen and clip your toenails.
- Strength activities include lifting weights or soup cans, climbing stairs, doing push-ups against a wall in a standing position, or sitting down and standing up in rapid succession repeatedly. These will strengthen your muscles and improve balance, which will help to prevent falls, the leading cause of death from injury in people over 65. Never think you're too old to strengthen your body: studies have found that weight training can reverse muscle weakness even among people in their 90s.
Almost everyone can benefit from active living. If you have arthritis or osteoporosis, physical activity is extremely important to keep you mobile. If you've already had a heart attack, becoming active may help to prevent another one.
Last reviewed April 2007.
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