Travel recommendations for seniors

Recommendations apply to healthy adults aged 65 years or older, for whom there are no contraindications for physical activity. The recommendations are also important for people with chronic, non-infectious complaints that do not directly affect their ability to move, for example asthma, high blood pressure and diabetes.

​

People with certain health impairments, such as current or recent heart disease, should exercise particular caution and seek medical advice before beginning to implement physical activity recommendations for the elderly.

How to stay active in old age

Older adults should take advantage of every opportunity for physical activity. All movement is better than no movement because changing from “physically inactive” to “slightly physically active” is an important first step.

In order to promote and maintain health, older people should

Perform at least 150 minutes (2½ hours) of moderate-intensity exercise per week or 75 minutes (1¼ hours) of vigorous-intensity exercise per week, or an adequate combination of moderate and intense exercise. Ideally, activity should be spread out over as many days of the week as possible. Each session should last at least ten minutes each time; for an additional, more comprehensive health benefit, aim to increase your exercise range: for example, 300 minutes (five hours) of moderate intensity exercise or 150 minutes (2½ hours) per week of exercises with a higher intensity or a corresponding combination of exercises with moderate and higher intensity.

Perform muscle-strengthening movements of moderate or higher intensity on two or more days of the week where all large muscle groups are used
Exercising as much as their symptoms allow, even if they don't meet the 150 minutes of moderate-intensity exercise recommendation
Do physical activities that maintain or improve balance to reduce the risk of falling.

​