Regular physical activity and good quality sleep play an important role in healthy aging. For adults aged 65 and older, being active can improve strength, balance, mobility, mental health, and sleep, and significantly reduce the risk of falls.
This page offers advice to help you be more active, sit less, sleep better, and stay strong and independent as you get older.
- Why being active matters
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Being physically active can help you:
- Improve strength, balance, and mobility
- Maintain independence and physical function
- Improve mood, concentration, and mental health
- Sleep better
- Keep your heart, lungs, muscles, and bones strong
- Reduce the risk of falls
- Reduce the risk of chronic conditions such as heart disease, stroke, osteoporosis, type 2 diabetes, depression, dementia, and premature death
Exercise programs that improve strength, balance, and flexibility have been shown to reduce falls in adults aged 65 and older.
Important: Cardio, such as walking is good for your health, but it is not enough to prevent falls. For fall prevention, strength and balance come first.
- Move more throughout your day
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Being active throughout the day is important, not just when you do formal exercise.
Reduce sedentary time
- Aim for 8 hours or less of sedentary time per day
- Limit recreational screen time to 3 hours or less per day
- Break up long periods of sitting with short movement breaks (“movement snacks”)
Simple ideas:
- Stand, walk, or stretch while talking on the phone
- Set an hourly reminder to stand or move
- Pair screen time with light activity
- Walk whenever and wherever it is safe for you
- Exercise guidelines for older adults (65+)
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Aim to include a mix of balance, strength, and aerobic activities each week. All activity counts, including social activities, commuting, and rehabilitation exercises.
Balance training (3+ days per week)
- Choose 4–10 different balance exercises
- Include both:
- Standing still (static balance)
- Moving positions (dynamic balance)
- Do 1–2 rounds of each exercise
- Increase difficulty slowly and safely (stability first)
Strength (resistance) training (at least 2 days per week)
- Focus on major muscle groups: arms, legs, back, chest, and core
- Do 1–3 rounds of each exercise
- Aim for 8–12 repetitions, resting 1–3 minutes between rounds
Getting started:
- Begin with light weights or body weight
- Start with about 15 comfortable repetitions
- Gradually increase resistance so muscles feel tired after 6–8 repetitions
Examples include everyday movements like:
- Sitting and standing from a chair
- Small squats
- Rising onto your toes
Aerobic (heart and lung) activity
- Aim for at least 150 minutes of moderate or 75 minutes of vigorous activity a week
- Activities should feel “somewhat hard” — you should be breathing faster but still able to talk
- Examples include:
- Brisk walking
- Cycling
- Swimming
- Dancing
- Exercise classes
If needed, start small:
- Begin with 5–10 minutes of light activity, 3 times a week, such as walking in your neighbourhood, a mall, or a long hallway
- Start at an easy effort where you can talk comfortably
- Build up to 30 minutes, 3 times a week
- Then increase the effort to moderate intensity where you are breathing harder but can still talk
- Over time, work toward 150 minutes of moderate activity each week
Important: Walking is good for your health, but it is not enough to prevent falls. For fall prevention, strength and balance come first
- Tips to get started with exercise
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- Talk to your physiotherapist or Primary Care Provider before starting a new routine
- Call 811 Monday to Friday 9 a.m. to 5 p.m., to speak with a qualified exercise professional
- Email a qualified exercise professional via Healthlink BC
- Start with the exercise program that has been designed for you
- Choose activities you enjoy and do them when you have the most energy
- Build exercise into your daily routine, even 10 minutes at a time helps
Staying motivated:
- Join a local fitness or walking group
- Use a pedometer or activity tracker
- Keep a log or use an app to track progress
- Remember: use it or lose it - your body needs regular challenges to adapt
- When to stop exercising and seek help
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Stop exercising and seek medical assistance if you experience:
- Chest pain or discomfort
- Dizziness or feeling faint
- Unusual shortness of breath
- Nausea or vomiting
- Cold, clammy skin or excessive sweating
- Pain in the neck, jaw, or arms
- Irregular or rapid heartbeat
- Sudden severe fatigue or weakness
- Blurred vision
- Loss of balance or coordination
- Sleep well for healthy aging
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Adults aged 65 and older should aim for:
- 7–8 hours of good quality sleep per 24-hour period
- A regular sleep and wake schedule
Sleep hygiene tips for adults 65+
- Wake up at the same time each day
- Keep a regular breakfast routine
- Regulate fluid intake during the day
- Get daylight exposure and be active during the day
- Exercise regularly (avoid vigorous activity right before bed)
- Avoid caffeine after 2 p.m.
- Create a calming bedtime routine
- Avoid screens, heavy meals, and vigorous activity 30–60 minutes before sleep
- Create a comfortable sleep environment (dark, quiet (or white noise), comfortable temperature)
- Reduce or avoid nicotine and alcohol
- Talk to your healthcare provider if sleep problems continue