Senior courple sitting in the park and smiling at the camera

Tips for Being a Physically Active Senior

Source: The Straits Times, 25 July 2016 © Singapore Press Holdings Limited. Permission required for reproduction.


Steps Towards a Physically Active Lifestyle for Adults Aged 50 and Above

1. Make Simple Lifestyle Changes

Elderly couple enjoying a stroll in the park

Choose to take the stairs regularly, run errands by walking instead of driving or riding, and move around for five to 10 minutes during long periods of physical inactivity (90 minutes or more).

Related: Just Keep Moving, Just Keep Moving

2. Engage in Aerobic Activities

Elderly couple going for a job with each other

Older adults should engage in 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity a week.

At moderate-intensity, you should be able to talk but not sing. At vigorous-intensity, you will not be able to say more than a few words without pausing.

Each aerobic session should last at least 10 minutes.

Related: Types of Physical Activities

3. Perform Strength, Balance and Flexibility Exercises

Three elderly frieds participating in a warm up for an exercise class

Older adults can maintain their physical fitness by exercising at least twice a week.

It will help to increase or maintain muscle strength, reduce the risk of falling, and improve mood and overall well-being.

Those with limitations, disabilities or chronic conditions should follow their doctor’s advice.


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