Adults: Ages 65+

Let’s talk intensity

Moderate to vigorous physical activity is movement that is intense enough to increase your heart rate and elevate your body temperature (e.g., running, jumping rope, tennis, swimming). Light physical activity is movement that does not result in sweating or shortness of breath (e.g., slow walking, stretching, light gardening).

Moving muscles and building bones

Muscle-strengthening activities are those that increase skeletal muscle strength, power, endurance and mass (e.g., strength training, resistance training and heavy gardening involving digging or shovelling).

Bone-strengthening activities produce an impact or tension force on the bones that promotes bone growth and strength (e.g., running, jumping rope and lifting weights).

What about balance?

Static and dynamic balance exercises are designed to improve older adults’ ability to maintain balance while walking on their own or in a crowd, in bad weather, while climbing up and down steps or opening heavy doors. Activities that improve balance include walking on uneven ground (e.g., unpaved areas, forest trails), Tai Chi and yoga.