We can’t avoid age. However, we can avoid some aging. Continue to do things. Be active. Life is fantastic in the way it adjusts to demands; if you use your muscles and mind, they stay there much longer.

– Charles Hard Townes

How you can get active!

There are many ways to get active!  The 24 Hour Movement Guidelines for Adults 65 years or older recommend the amount and the kinds of activities to aim for. The City of Kingston also offers various fee-assistance programs to help you access affordable recreation programs, you can find more at the website linked here.  We also have our “Active Places” tool, dedicated to finding an enjoyable way for you to be active – no matter where you live in KFL&A!

Search for Active Places in Kingston

Looking for recommendations for special populations?  Check our Accessible Recreation webpage for information on getting active with Parkinson’s, MS, and Arthritis.

Aerobic Activity

It is recommended that adults aged 65 years and older should accumulate at least 150 minutes of moderate-to-vigorous intensity aerobic physical activity per week, in bouts of 10 minutes or more. 

Moderate-intensity activities will make you breathe harder and will likely make you sweat.
Examples include: brisk walking, bicycling.

Vigorous-intensity activities will make you sweat and feel ‘out of breath’.
Examples include:  cross-country skiing, swimming.


Strength building activities cause the muscles to contract against resistance and pull on bone, which helps to build strong muscles and bones. This form of activity should be performed at least 2 days a week.
Examples include: swimming, activities that use body weight such as yoga, rowing, and strength training.


Those with poor mobility should perform physical activities to enhance balance and prevent falls

Need a new activity? Try one of these!

Some adults enjoy running marathons, while others find a 15 minute walk a challenge. Everyone has a different fitness level, so participate in what YOU feel comfortable in and enjoy doing.  Here are a few ideas to get you started…

Seniors Dancing - The Dip

  • Walking, hiking or urban poling
  • Ice skating
  • Swimming
  • Dancing (all kinds)
  • Gardening
  • Exercising at home
  • Skateboarding
  • Jogging/running
  • Aquafit classes
  • Biking
  • Various team and individual sport e.g., soccer, shinny hockey
  • Cleaning house
  • kayaking/canoeing
  • Learn to swim/skate programs
  • Winter hike or snowshoe

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