Exercise for older adults

Staying active is one of the best ways to stay healthy as we get older. Even small amounts of movement can make a difference. Walking just 2,000 extra steps a day (about 15–20 minutes) can help your heart, balance, and energy. Every bit of movement helps! 

Being active helps you stay strong, steady, and independent. It can also lower your risk of falls, improve your bones, and help you stay socially connected. 

How much physical activity do older adults need? 

Older adults should aim to be active every day. Try to do at least 30 minutes of physical activity on most days. This can include walking, gardening, stretching, or light exercise. It’s also important to do a mix of activities that help with: 

• Fitness – like walking or swimming 

• Strength – like using your body weight or light weights 

• Balance – like standing on one leg or Tai Chi 

• Flexibility – like stretching or yoga 

Each type of activity helps in its own way to keep you healthy and independent.  

You can find more tips and examples on the Australian Guidelines here. 

Helpful resources: 

Physical activity fact sheets 

• Physical activity manual and logbook
• Exercise circuit 1
• Exercise circuit 2
• Falls Prevention
• Bone Health 

You can find these in English, Arabic, Simplified Chinese, Traditional Chinese, Italian and Greek.

Managing common challenges 

• Maintaining healthy weight
• Incontinence information
• More resources in different languages are available here.