You don’t need a gym membership or a fancy diet to feel good this fall. These seven habits come straight from Canada’s official guidelines for older adults, and every one of them is easy to start this week.

1. Aim for 150 minutes of activity a week

Canada’s 24-Hour Movement Guidelines for adults 65 and older recommend at least 150 minutes a week of moderate to vigorous activity. That’s just over 20 minutes a day. A brisk walk along the waterfront counts, and so do dancing, swimming and raking leaves. Walking with a friend makes the time fly.

2. Strengthen your muscles twice a week

The same guidelines suggest muscle-strengthening activities using your major muscle groups at least twice a week. Think carrying groceries, gardening, climbing stairs, or a seniors’ fitness class at your local community centre.

3. Practise your balance

Activities that challenge your balance are recommended too, and they matter even more as icy sidewalks arrive. Tai chi, yoga or simply standing on one foot while you hold the kitchen counter are all good places to start.

4. Sit less, and get up often

The guidelines suggest limiting sitting to 8 hours or less a day, including no more than 3 hours of recreational screen time, and breaking up long periods of sitting as often as you can. Stand up during TV commercials, or walk around while you talk on the phone.

5. Keep a regular sleep routine

Older adults are advised to get 7 to 8 hours of good-quality sleep, with consistent bed and wake-up times. When the clocks fall back in November, try to keep your usual routine.

6. Drink water even when you’re not thirsty

Canada’s Food Guide notes that your sense of thirst may decline with age, so you still need to drink regularly whether you feel thirsty or not. Keep a glass of water with every meal and snack, and choose water over sugary drinks.

7. Eat well, and eat with others

The Food Guide recommends plenty of vegetables, fruits, whole grains and protein foods like fish, eggs, beans and lentils, with little added salt, sugar or saturated fat. Use herbs and spices for flavour. It also encourages eating with others as often as you can, whether that’s a potluck, a lunch group or dinner with a neighbour. Cooking for one? “Cook once, eat twice” and freeze the extras.

The Food Guide also advises adults over 50 to take a daily vitamin D supplement of 400 IU. Ask your doctor or pharmacist what’s right for you.

Hungry for ideas? Try our One-Pan Lemon Dill Salmon for Two.

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Sources: Canadian 24-Hour Movement Guidelines for Adults 65 Years and Older (CSEP); Canada’s Food Guide: Healthy eating for seniors (Health Canada). This article is for general information only and isn’t medical advice. Check with your doctor before starting a new exercise routine or supplement.