← All age groups
Seniors
65+ yearsMore movement, more strength, more good years. Build toward 300 weekly minutes, with plenty of variety.
Your weekly targets
300 min of cardio a week
Walks, swimming, dancing, cycling — whatever you enjoy most.
Strength 3 days a week
Add light weights or bands as it gets easier.
Balance most days
Tai chi, yoga or simple drills — little and often.
7–8 hours of sleep
Daytime activity is the best sleep aid there is.
An example week
Just one way to hit the targets — swap days and activities as you like.
Cardio & play Strength Everyday movement Rest & recovery
Sleep
Monday
Walk — 45 min
Housework at a good pace
Sleep 7–8 h
Tuesday
Strength — 40 min With light weights or bands. See the workout →
Short stroll after dinner
Sleep 7–8 h
Wednesday
Water aerobics or swim — 45 min
An hour in the garden
Sleep 7–8 h
Saturday
Dancing or a long walk — 60 min Fun counts double (unofficially).
Sleep 7–8 h
Sunday
Easy stroll — 30 min
Light stretching — 10 min
Sleep 7–8 h
Can't do it all? Start with one walk.
Something always beats nothing — every minute of movement counts, says the WHO. Start where you are, and build from there.