Four types of activity are needed to keep you healthy.
Try to include at least one activity from each group.
Moderate fitness activitiesThese activities help to keep your heart, lungs and blood vessels healthy.
You should aim to do 30 minutes of activity from this group on most days. This can be in three lots of 10 minutes or two lots of 15 minutes. If you are just starting out, as little as 10 minutes helps!
- Brisk walking
- Continuous swimming
- Golf (no cart!)
- Washing the car
- Walking the dog
- Yard and garden work
- Water aerobics
- Mopping and vacuuming
Strength activitiesThese activities help your muscles and bones stay strong and make it easier for you to do daily tasks as you get older.
Make a time to do specific strength exercises two or three times a week, and build some of them into your everyday activities.
- Weight, strength or resistance training exercises
- Lifting and carrying (eg groceries or small children)
- Climbing stairs (instead of taking the lift or escalator)
- Moderate yard work (eg digging and shifting soil)
- Calisthenics (eg push ups and sit ups)
Flexibility activitiesThese activities help you to move more easily. They include gentle reaching, bending and stretching. If you stay flexible you will always be able to put on your own shoes and socks.
Try to do some form of stretching every day – even if it is only while you are watching TV (see pages 20–21).
- Tai Chi
- Bowls (indoor and outdoor)
- Mopping, vacuuming
- Stretching exercises
Balancing activitiesThese activities will improve your balance and help to prevent falls. Make a specific time each day to do these exercises, or fit them in whenever you can – for example – while waiting for the kettle to boil
For ideas see exercises section
If you can, also try to reduce the time you spend sitting for long periods.
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