You don’t need a gym membership or fancy equipment to stay active. A walk by the lake, some gardening, a few stretches during the TV news. Small bits of movement add up, and every little bit counts.

What Canada’s guidelines suggest

Canada’s 24-Hour Movement Guidelines for adults 65 and older suggest aiming for:

Those are goals, not rules. Any step toward them is worthwhile, so start where you are.

Easy ways to fit it in

• Walk and talk. Meet a friend for a walk instead of a sit-down coffee, or take a phone call while strolling around the house.
• Use the ads. During TV commercials, stand up, march on the spot, or do a few heel raises holding the back of a sturdy chair.
• Get your hands dirty. Gardening, raking leaves and sweeping the porch all count as movement.
• Build strength at home. Sit-to-stands from a kitchen chair, wall push-ups, or lifting cans of soup are simple strength exercises.
• Practise balance. Stand on one foot while you brush your teeth, holding the counter for support. Tai chi and dance classes are great for balance too.
• Join in. Group classes like aquafit, chair yoga, pickleball or a walking group make it more fun and help you stick with it. See our guide to finding a club or activity group.

Start safely

• Start slowly and build up a little each week.
• Wear comfortable shoes with good grip, and drink water.
• If you’re starting something new or have any health concerns, check with your doctor, nurse practitioner or pharmacist first.

This article is general information and isn’t a substitute for advice from your health care provider. Last checked October 2026.

Source: Canadian 24-Hour Movement Guidelines for Adults 65+ (CSEP)