Staying Active Safely
Simple ways to support movement and mobility.
Why This Matters
Regular physical activity is one of the most important things you can do for your health as you age. It improves strength, balance, flexibility, and endurance, helping you maintain independence and reduce the risk of falls.
Types of Exercise
A balanced exercise programme includes four types of activity:
Aerobic (endurance) exercise
Brisk walking, swimming, cycling, or dancing. Improves heart health, lung function, and overall endurance. Aim for 30 minutes most days.
NIA
Strength training
Lifting weights, using resistance bands, or bodyweight exercises like squats and wall push-ups. Maintains muscle mass and bone density.
CDC
Balance exercises
Tai chi, standing on one foot, heel-to-toe walking. Reduces fall risk and improves stability. Aim for balance exercises 3+ times per week.
NIA
Flexibility exercises
Stretching exercises that maintain range of motion in joints and muscles. Important for daily activities like reaching, bending, and turning.
CDC
Exercise Safely
Important safety tips for older adults:
Start slowly and build up
If you’ve been inactive, start with short sessions (5-10 minutes) and gradually increase duration and intensity.
Warm up and cool down
Spend 5-10 minutes warming up before exercise and cooling down afterwards to prevent injury.
Listen to your body
Mild soreness is normal, but sharp pain is not. Stop if you feel dizzy, short of breath, or experience chest pain.
Use proper equipment
Wear supportive shoes, use assistive devices if needed, and exercise in well-lit, safe environments.
Stay hydrated
Drink water before, during, and after exercise, especially in hot weather.
Check with your doctor
Before starting a new exercise programme, especially if you have chronic conditions like heart disease, diabetes, or arthritis.
Easy Activities to Try
These activities are safe, low-impact, and suitable for most older adults:
Walking
The simplest and most accessible form of exercise. Start with short walks and gradually increase distance and pace.
Tai Chi
Gentle, flowing movements that improve balance, flexibility, and strength. Particularly effective for fall prevention.
Swimming or water aerobics
Low-impact exercise that’s easy on joints. Excellent for arthritis and mobility problems.
Chair exercises
Can be done seated if standing is difficult. Includes arm raises, leg lifts, and seated marching.
Learn More: Staying Active Safely
Trusted resources on exercise for older adults:
CDC — Physical Activity Basics for Older Adults
Official CDC guidance on physical activity recommendations for adults aged 65+.
National Institute on Aging — Exercise and Physical Activity
NIA’s official exercise guide with sample exercises and safety tips.
Community Resources (Hong Kong)
Where to find exercise programmes locally:
Elderly Health Centres (Department of Health)
Offer exercise classes, health talks, and individual exercise prescriptions for older adults.
District Health Centres & DHC Expresses
Provide community exercise classes, falls prevention programmes, and health education activities.
Leisure and Cultural Services Department (LCSD)
Offers a variety of recreational activities and exercise classes for older adults at affordable prices.
- Centers for Disease Control and Prevention (CDC). Physical Activity Basics for Older Adults.
- National Institute on Aging (NIA). Exercise and Physical Activity: Your Everyday Guide.
- World Health Organization. Physical Activity and Older Adults.
This page provides general health information based on published guidelines and resources and is not a substitute for personalised medical advice. Consult your doctor before starting a new exercise programme.
Have questions about your result?
Your care team can help you understand what this means for you specifically, and can point you to the right local resources.
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