Seniors Health: Get Moving

Every movement matters. For health benefits, The Canadian Society for Exercise Physiology (CSEP) recommends that adults aged 65 years or older:

• Be physically active each day
• Spend less time sitting or being sedentary: 8 hours or less daily, breaking up long periods of sitting as much as possible
• Spend a maximum of 3 hours each day watching recreational tv or computer time 
• Get enough sleep: 7-8 hours of good-quality sleep regularly

• Start slowly and increase your activity level 10 minutes at a time (listen to your body).
• Set goals – make a plan and ask family and friends to keep you on track.
• Make moving part of your regular routine – walk wherever and whenever you can, play with grandchildren, take the stairs when possible, take on vigorous household chores, carry your groceries home, perform simple balance or strength exercises at the bathroom or kitchen counter, stand up or perform floor (or chair/couch) exercises during commercial breaks.
• Find an activity you enjoy, such as swimming, walking, yoga, cycling, or cross-country skiing.
• Warm up and cool down to avoid injury and to moderate heart rate.
• Drink water – don’t wait until you feel very thirsty.
• Join classes, community groups, friends, or neighbours for a regular outing – having others involved helps keep you motivated, held accountable and is simply more enjoyable.