Ways to stay active - adults and seniors

Adults and seniors need to stay active to reduce risks of diseases, maintain body function and improve mental health. Aim for 150 minutes of moderate to vigorous activity per week (22 minutes each day, 10 minutes at a time or more). Plus, focus on strength training activities for major muscle groups at least 2 days per week. ​Remember to move throughout your day to increase range of motion, circulation and overall wellbeing.

Activity ideas

  • Get some physical chores done (e.g. raking leaves, shoveling snow, painting the walls, etc.)
  • Learn a new dance move
  • Have a dance party
  • Follow a workout plan 
  • Play a movement game (e.g. Twister)
  • Play with your kids
  • After dinner walks
  • Plant flowers or small garden
  • Yard work
  • Stretch and be mindful: hold stretches for 30 seconds each. Remember to breathe and clear your mind. Try to focus on the muscle being stretched. Breathe slowly and be mindful of the muscles being stretched. Try counting 7 slow breaths for each stretch.​

Other resources

Tips to stay active

  • Make time in your schedule.
  • Start small/simple: go for a walk or do a simple exercise.
  • Turn on upbeat music.
  • Mix it up: try a new type of exercise (yoga, pilates, Zumba, HIIT, barre, etc.).
  • Set a goal: it can be a weight that you want to get to or a total number of reps you can do.
  • Take a movement break every 30 minutes.
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