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Physical Activity Foundation

Active Older Adults

Australia’s Physical Activity and Sedentary Behaviour Guidelines from the Department of Health indicate that there are four types of activities that older Australian’s (65 years and older) need to do to keep healthy.

Moderate Activities

For your heart, lungs and blood vessels

Do 30 minutes of activity from this group on most days.

  • Walking
  • Cycling
  • Aerobics
  • Washing the car
  • Yard and gardening work
  • Dancing

Strength Activities

To help maintain bone strength

Do specific strength exercises two or three times a week.

  • Carrying or moving heavy loads such as groceries
  • Activities that involve stepping and jumping such as dancing
  • Heavy gardening, such as digging or shovelling
  • Exercises that use your body weight for resistance, such as push-ups or sit-ups
  • Yoga
  • Lifting weights – use whatever you can, try filling two waterbottles with water

Flexibilty Activities

To help you move more easily

Do some form of stretching or flexibility every day.

  • Tai Chi
  • Stretching exercises
  • Yoga
  • Pilates
  • Dancing

Balancing Activities

To improve your balance and help prevent falls

Do these exercises at least twice a week.

  • Sideways walking
  • Simple grapevine
  • Heel-to-toe walk
  • One leg stand
  • Step up

Download this as an exercise routine from NHS


Australian Government Department of Health (Australia’s Physical Activity and Sedentary Behaviour Guidelines, Sport England –, NHS –