Adult Guidelines  • Back to the Main Page Older Adults Light, Moderate and Vigorous Intensities Scientists say to accumulate 60 minutes of physical activity everyday to stay healthy or to improve your health. You can add-up your activities in periods of at least 10 minutes. Start slowly… and build up as you progress to more vigorous activities. Once you start performing more vigorous activity you can reduce your time to 30 minutes four days a week.  Increase endurance activities by trying activities such as, cycling, brisk walking, playing soccer or mowing the lawn. These activities should make your heart beat faster and make you breathe heavier.  Activities that promote flexibility include yoga, bowling, stretches and gardening. These types of activities will keep your joints mobile and your muscles relaxed.  Strength exercises are activities against resistance that will keep your muscles and bones strong and can improve posture. Try hiking, light hand weights, sit-ups and carrying the groceries.  View Health Canada's Physical Activity Guidelines. There are so many positive reasons to incorporate physical activity into your life. Not only does it keep us healthy and help prevent a number of diseases, but it also gives us an emotional boost. A great website with a healthy take on physical activity is www.healthymeasures.ca