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Exercise for Older Adults

At any age, exercise is at the heart of good health. Here are safe and effective ways for older adults to stay active.

🏃 How Much Exercise (WHO Guidelines)

  • Aerobic exercise: at least 150 minutes a week at moderate effort (for example, brisk walking, swimming, cycling)
  • Strength exercise: 2 or more times a week (for example, bodyweight squats, chair exercises, resistance bands)
  • Balance exercise: 3 or more times a week (for example, standing on one leg, tai chi, yoga)
  • Flexibility exercise: stretch before and after exercise to help avoid injury.

🚀 Top 5 Exercises for Older Adults

  • Walking 🚶: the safest and one of the most effective exercises. Aim for 30 minutes, or 6,000 to 8,000 steps, a day.
  • Water exercise 🏊: builds strength in the whole body without straining your joints.
  • Cycling 🚴: easy on the knees and good for your heart and lungs.
  • Tai chi ☯: improves balance and flexibility and helps lower the risk of falls.
  • Chair exercises 🪑: done sitting down, so they suit people with weak joints too.

⚠ Staying Safe While You Exercise

  • Always warm up (stretch) for 5 to 10 minutes before you exercise.
  • If you feel chest pain, dizziness or shortness of breath, stop right away.
  • Start gently and build up slowly.
  • On very hot days, exercise indoors or in the early morning or evening.
  • After exercise, drink plenty of water and do some cool-down stretches.
  • If you have a long-term health condition, talk to your doctor before you start.
💡 Preventing falls comes first! Wear non-slip shoes and hold on to a handrail while you exercise. Standing on one leg (for 10 seconds or more) is a well-known balance exercise that helps lower the risk of falls.

📅 Chair Exercises You Can Do at Home

  • Sit-to-stand (squats): stand in front of a chair, 10 to 15 times × 3 sets. Strengthens your thighs and buttocks.
  • Heel raises: stand holding the back of a chair and repeat 30 times. Builds calf muscles and improves balance.
  • Seated leg raises: sit in a chair, straighten your knee and hold for 10 seconds, 10 times on each leg. Strengthens your thighs.
  • Shoulder rolls: 10 times forward and 10 times back. Loosens your shoulders and helps blood flow.
  • Ankle circles: while sitting, turn your ankles in circles both ways to help blood flow.