Physical activity plays an important role in your health, well-being and quality of life. These tips will help you improve and maintain your health by being physically active every day.

  1. Take part in at least 2.5 hours (or about 20-30 minutes every day) of moderate- to vigorous-intensity aerobic activity each week.
  2. Spread out the activities into sessions of 10 minutes or more.
  3. It is beneficial to add muscle and bone strengthening activities using major muscle groups at least twice a week. This will help your posture and balance.

Tips to help you get active

  • Find an activity you like such as swimming or cycling.
  • Minutes count — increase your activity level 10 minutes at a time. Every little bit helps.
  • Active time can be social time — look for group activities or classes in your community, or get your family or friends to be active with you.
  • Walk wherever and whenever you can.
  • Take the stairs instead of the elevator, when possible.
  • Carry your groceries home.
  • Start slowly
  • Listen to your body
  • Every step counts

Improve your Balance

Exercise that improves balance can reduce falls by between 22-38%.

When it comes to preventing falls and injuries from falls, exercise to improve your balance works incredibly well with older adults living at home. Comprehensive exercise programs delivered in the home have been shown to be effective at addressing fall risk factors, preventing falls, and reducing injury from falls.

An effective exercise program will focus on:

  • fall prevention education;
  • muscle strengthening; and
  • providing a high challenge to balance.

Choose exercise programs that involve safely:

  • reducing the base of support;
  • moving the center of gravity and controlling body position while standing; and
  • standing without using the arms for support.

Older adults who have a history of repeating falls and /or balance and gait issues may benefit the most from exercise.

Take a moment to watch the Staying on Your Feet Exercise & Balance video.

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