Disclaimer: The information in this article is general in nature and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health professional before starting any exercise programme or with any questions you may have regarding a medical condition.
How much exercise do seniors need?
For adults aged 65 and over, Australia’s guidelines recommend 30 minutes or more of moderate to vigorous activity on most days. They also include strength, balance, light movement, sitting breaks and sleep.
- Include strength activities on at least 2 days a week, and balance, mobility and coordination activities on at least 3 days.
- Aim for several hours of light movement each day. Break up long periods of sitting as often as possible.
- Aim for 7–8 hours of good-quality sleep, with regular bedtimes and wake-up times.
A walk can cover some of the activity target. Check that your routine also includes strength and balance practice.
This guide explains the Australian recommendations, updated on 16 March 2026. It also explains research on staying able to walk, building strength and reducing falls.
The recommendations in detail
The table summarises the government's movement brochure. These recommendations give general guidance; a suitable routine will depend on your health and abilities.
| Area | Recommendation |
|---|---|
| Moderate to vigorous activity | 30 minutes or more on most days. |
| Muscle strength | Muscle-strengthening activities on at least 2 days each week. |
| Everyday movement skills | Activities that practise moving, balancing and controlling your movements on at least 3 days each week. |
| Light activity | Several hours each day. |
| Sitting | Limit time spent sitting and break up long periods as often as possible. |
| Sleep | 7–8 hours of good-quality sleep, with consistent bedtimes and wake-up times. |
One activity can count towards more than one recommendation. Walking up and down stairs, for example, can count as both moderate activity and practice for everyday movement.
What counts as moderate activity?
Moderate activity raises your heart rate and makes you breathe faster. The talk test is a useful check: you can talk, but cannot sing. Walking, cycling and water aerobics can reach this level, depending on your effort.
Light activity includes slow walking and moving around the house. How hard you work matters. A slow walk may be light activity, while a brisk walk may be moderate activity.
Keeping your walking ability
The LIFE study, published in 2014, included 1,635 inactive adults aged 70–89 who had difficulty with physical activities. Everyone could walk 400 metres at the start. They were assigned to exercise or health education by chance.
Over about two and a half years, around 30 in every 100 people in the exercise group developed walking disability. This compared with around 36 in every 100 people who received health education. The researchers used this term for people who could no longer complete a 400-metre walk under the study's test conditions.
The programme combined walking, strength, balance and flexibility work, with supervised and home sessions. The study tested the combined programme, so it cannot tell us whether walking alone would have the same effect.
If you are returning after a break, our guide to starting slowly explains how to build a routine gradually. For practical details on footwear and choosing a walking pace, Better Health Channel’s walking guide has further advice.
Strength exercises for seniors
Weights, resistance bands and exercises using your body weight are examples of strength activities. A strength session may not raise your breathing rate enough to count as moderate activity too.
What the strength research found
A 2009 Cochrane review brought together 121 trials involving 6,700 older adults. It examined progressive resistance training, which means gradually making strength exercises harder as you get stronger.
The review found improvements in muscle strength and some everyday tasks, including getting out of a chair. The gains in strength were larger than the overall improvements in people's ability to do physical tasks.
The review found that injuries and other unwanted effects were poorly reported. It provides stronger evidence about improvements in strength than about exercise safety.
Strength exercises to try
NSW Health’s illustrated exercise manual includes standing up from a chair, rising onto your toes and doing push-ups against a wall. It shows each movement and includes a logbook to record your sessions. Have a sturdy chair or other support nearby if you need help with balance.
Balance exercises and preventing falls
Functional activity means practising movements used in daily life, including balance and coordination. Ask an instructor how these are included in a session.
What the falls research found
A 2019 Cochrane review included 108 randomised trials and 23,407 people living in the community. Across 59 trials measuring the rate of falls, exercise produced 23% fewer falls than the comparison programmes. The reviewers were very confident in this finding.
The figure counts falls, including repeated falls by the same person. The 23% reduction compares the fall rate in the exercise groups with that in the other study groups.
The review found strong evidence for balance and functional exercise. These findings do not establish that a daily walk alone gives the same protection against falls.
The review excluded trials focused on particular conditions, such as stroke, so its findings may not apply to stroke rehabilitation.
Examples of balance practice
The same NSW Health exercise manual illustrates side stepping and standing with one foot directly in front of the other. Follow the instructions for using support. If you have fallen or feel unsteady, ask a physiotherapist which exercises suit you.
Light movement and sitting breaks count too
The guidance says to break up long periods of sitting as often as possible. It does not set an exact daily sitting limit or a fixed number of minutes between breaks.
Light movement can include gentle household tasks and slow walking. NSW Health’s home activities include cleaning, cooking and gardening. How hard you work determines whether a task stays light or becomes moderate activity.
Our article on everyday movement includes ideas for short activity breaks and making household tasks more active. Choose examples that fit your abilities; the aim here is to spread light movement through the day.
Better Health Channel’s sitting-break ideas include walking while on the phone and putting items away in several short trips when tidying. These are options for adding movement around the house if you can do them safely in your home.
Sleep hours, quality and regular bedtimes
The recommendation is for 7–8 hours of good-quality sleep, with regular bedtimes and wake-up times.
The official 24-hour framework recommends replacing sitting time with movement while still getting enough sleep.
Our sleep habits article covers bedroom conditions, regular sleep times and ways to wind down.
A useful place to start is a dark, comfortable bedroom and a consistent wake-up time. Better Health Channel’s sleep guide supports these steps and includes quiet reading and relaxation exercises. If sleep problems continue, speak to a health professional.
Questions to ask about an exercise class
When comparing local activities, ask the instructor whether the session includes activity that raises your breathing rate, strength exercises, and balance or coordination practice. The class name may not tell you all of this.
Check the cost, location and how much individual help is available. Our training options guide explains the differences between a shared class and one-to-one support, with questions about fees, class size and changes to exercises.
If you have not exercised for some time, or have medical conditions or concerns, seek GP advice about suitable activity and intensity. People with disability or chronic conditions may need advice suited to their circumstances, as the Australian brochure explains.
The government brochure notes that small increases in activity can still improve health. Bring the table and a description of your current routine to a health professional if you need help deciding where to start.
