Fitness for Seniors

Active Older Adults

We don’t want to admit to getting older. Being young at heart is certainly a great way to live life! But the reality is that as we age, our body can’t always do what it used to. There are ways though that we can help our body stay stronger and healthier for longer. With regular exercise, you’ll have:

  • Increased energy and endurance.
  • Increased muscle strength and balance.
  • Increased efficiency in task performance.
  • Better digestion and sleep patterns.
  • Reduced risk of falls and injuries.
  • Increased self-confidence and greater independence.
  • Better management of chronic diseases such as diabetes, high blood pressure and osteoporosis.
  • Better opportunities for socializing.
  • Better ability to relax resulting in reduced anxiety, tension and depression.
  • Enhanced mental and spiritual well-being.


The Canadian Physical Activity Guidelines (PDF) recommends that adults aged 65 and older should get 150 minutes of moderate to vigorous activity every week.

  • Moderate activitiesare those that make you sweat a little and breathe harder, such as brisk walking or bike riding.
  • Vigorous activitiesmake you sweat more and be out of breath, such as jogging or cross-country skiing.

These minutes can be added up in blocks of 10 minutes or more.

Older adults should also aim for 2 days of muscle and bone strengthening exercises each week. Some examples include:

  • Load baring exercises like pole walking.
  • Weight training.
  • Resistance training.

These Balance and Stability exercises can also be included in your weekly 150 min:

  • Yoga
  • Tai Chi
  • Stretching




Additional references can be found here:

ParticipACTION –

Mayo Clinic –

TBDHU, Walkable Thunder Bay –

Thunder Bay Walking Trails –

Arthritis Foundation – Walking –

Mayo Clinic – Motivation –