← All age groups
Seniors
65+ yearsThe goals are the same as for all adults — plus balance training, your best insurance against falls.
Your weekly targets
150 min of cardio a week
Walking counts — brisk for you is what matters.
Strength 2 days a week
Legs first: sit-to-stands are gold.
Balance 3 days a week
A few minutes of practice keeps you steady on your feet.
7–8 hours of sleep
A regular rhythm beats a long lie-in.
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 — 30 min A route you enjoy.
Housework at a good pace
Sleep 7–8 h
Tuesday
Strength & balance — 30 min Sit-to-stands, wall push-ups, heel-to-toe walk. See the workout →
Short stroll after dinner
Sleep 7–8 h
Wednesday
Walk — 30 min
Potter in the garden
Sleep 7–8 h
Thursday
Tai chi or balance drills — 20 min One-leg stands while the kettle boils. See the workout →
Walk to the shops
Sleep 7–8 h
Saturday
Longer walk — 60 min Coffee at the halfway point?
Sleep 7–8 h
Sunday
Gentle day
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.