Take part in at least 2.5 hours of moderate to vigorous intensity aerobic activity each week.
Spread out the activities into sessions of 10 minutes or more.
Adding muscle and bone strengthening activities at least twice a week will help your posture and balance.
Moderate intensity aerobic activity makes you breathe harder and your heart beat faster. You should be able to talk, but not sing.
Examples of moderate activity include walking quickly or bike riding.
Vigorous-intensity aerobic activity makes your heart rate increase quite a bit and you won’t be able to say more than a few words without needing to catch your breath.
Examples of vigorous activity include jogging or cross-country skiing.
Muscle-strengthening activities build up your muscles. With bone-strengthening activities, your muscles push and pull against your bones. This helps make your bones stronger.
Examples of muscle-strengthening activities include climbing stairs, digging in the garden, lifting weights, push-ups and curl-ups.
Examples of bone-strengthening activities include yoga, walking and running.
Activities and Recreation
Exercise for Seniors - SAGES
Gamiing Nature Centre
Kawartha Settlers Village
Salem Alpacas Farm
Ganaraska Hiking Association
Kawartha Cycling Club
Kawartha Lakes Radio Control Flying Club
Lindsay Lawn Bowling Club
Rockwood Forest Nurseries
Gary’s Garden Centre
Anna’s Perennials Nursery and Garden
Grow Wild Native Plants
Rural Roots Gardens
Ontario Seniors Active Living Centres
Seniors: Stay Healthy and Active
24-Hour Movement Guidelines for Adults: Ages 65+
Physical Activity Tips for Older Adults (65 years and older)
A Common Vision for Increasing Physical Activity and Reducing Sedentary Living in Canada: Let’s Get Moving
Canadian 24-Hour Movement Guidelines for Adults ages 65 years and older
Exercise for Seniors
Infographic: Top 10 Chair Yoga Positions for Seniors