Facts about physical activity

Physical activity is one of the most important things older adults can do for their health and quality of life. Older adults who are active may enjoy fewer falls(2) as well as:(17)

Better physical health

• More energy
• Fewer aches and pains
• Better weight management
• Better posture and balance

Better mental health

• Improved self-esteem and well-being
• Reduced stress
• Improved social contacts

Continued independent living

Improved quality of life

How much activity is enough?

Health Canada recommends being moderately active 30 to 60 minutes per day, most days of the week to maintain good health.(17) The good news is that this can be accumulated ten minutes at a time. This means that ten minutes of walking, gardening, housework or leisure activities throughout the day can add up to better health. A mixture of strengthening, stretching and cardiovascular activities is important throughout the week to develop:

• Endurance, by working the cardiovascular system with activities such as walking, biking, swimming or skiing
• Flexibility, by doing activities such as yoga or simple stretching exercises
• Strength and balance through activities such as Tai Chi, strength training, and walking

Consistency is the key. Doing these activities only sporadically may not improve health or reduce the risk of falling.

See Resources: Handout 6 - Canada's Physical Activity Guide to Healthy Active Living for Older Adults.