According to The Canadian Society for Exercise Physiology it is recommended that people over the age of 65 engage in at least 150 minutes of moderate to vigorous aerobic activity each week. This refers to exercise that causes you to become slightly out of breath and work up a bit of a sweat! Some examples of this type of exercise include brisk walking or mowing the lawn. Aerobic exercise challenges our heart and lungs, doing this regularly can train this system to become more efficient. There are many benefits to engaging in this type of exercise. For example, improved cardiovascular health (less risk of stroke and heart attack) and improvements in functional capacity (finding day-to-day tasks easier).

In addition to aerobic exercise that we discussed above, it is recommended that older adults engage in muscle and bone strengthening exercise at least twice per week. These activities include resistance exercises e.g. lifting weights or yoga. Research has proven that adults who complete regular resistance exercises have a better quality of life, less chance of chronic illness and osteoporosis (Fragala et al, 2019). As we age it is expected that our percentage of lean muscle mass will decrease in a process known as sarcopenia. Loss of muscle mass can contribute to individuals becoming frail and incapacitated. Thankfully, research has shown that engaging in strengthening exercises regularly can offset this process and help maintain muscle mass in ageing individuals.

With this information in mind, it can still be tricky to figure out where to start with becoming more active. Most forms of exercise can be done at home without any equipment, but we do recommend seeking some guidance from a professional to get you started. Here is an example of a weekly plan to give you an idea of what an activity schedule might look like for you:

Monday 30 minute walk around park

Tuesday Strength exercises (morning), 15 minute walk afternoon

Wednesday Golf (morning 60 minutes)

Thursday 30 minute walk (morning), Strength exercises (evening)

Friday Exercise Class (morning), 15 minute walk (afternoon)

Saturday Exercise bike (30 minutes)

Sunday Strength exercises (morning), 30 minute walk (evening)