It's never too late to start moving

Whatever your age, your body still responds to movement. The Canadian 24-Hour Movement Guidelines for adults 65 and older recommend muscle-strengthening activities at least twice a week, activities that challenge balance, and breaking up long periods of sitting. The WHO recommends older adults do varied activity that emphasizes balance and strength on three or more days a week, to improve function and help prevent falls.

The WHO also says some activity is better than none, so you can start well below those targets and build up gradually.

Try this today: Try this five-minute starter, seated or standing with support:

1. Sit-to-stands from a sturdy chair, 5 times (use the armrests if needed)
2. Heel raises holding a counter, 10 times (seated: lift your heels while sitting)
3. Wall push-ups or seated arm presses, 10 times
4. Stand with feet close together, holding the counter, for 20 seconds (seated: sit tall without leaning back for 30 seconds)

Repeat on two or three days this week.

Safety note: If you have a heart condition, recent surgery, dizziness or a history of falls, check with your doctor first, and always keep support within reach.

Sources

• Canadian 24-Hour Movement Guidelines for Adults 65+ (CSEP) (opens in a new tab)
• WHO 2020 guidelines on physical activity and sedentary behaviour (Bull et al., Br J Sports Med) (opens in a new tab)