Physical Activity Guidelines for Older Adults

Physical Activity Guidelines for Older Adults

Older adults should aim to be active every day. This can help improve health and lower the risk of heart disease and stroke.

Before Starting: If you haven’t exercised in a while or have health concerns, talk to your doctor first. Choose activities that match your fitness level.

Goals for Adults 65 and Older:

1. Be active every day, even if it’s light activity.

2. Do strength, balance, and flexibility exercises at least 2 days a week.

3. Aim for at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week. You can mix both types.

4. Try to reduce the time you spend sitting or lying down. Move around if you’ve been inactive for a while.

If you’ve fallen or are worried about falling, exercises that improve strength, balance, and flexibility can help you feel more confident.

What Counts as Light Activity?

Light activity means moving instead of sitting or lying down. Examples include:

• Getting up to make tea

• Walking slowly around your home

• Cleaning or dusting

• Vacuuming

• Standing up

What Counts as Moderate Activity?

Moderate activity makes your heart beat faster and you breathe quicker, but you should still be able to talk (though not sing). Examples include:

• Walking for exercise

• Water aerobics

• Riding a bike

• Dancing

• Pushing a lawn mower

• Hiking

What Counts as Vigorous Activity?

Vigorous activity makes you breathe hard, and you can’t speak more than a few words without pausing. Examples include:

• Running

• Aerobics

• Fast swimming

• Riding a bike quickly or uphill

• Playing football

• Hiking uphill

• Martial arts

What Strengthens Muscles?

To benefit from strength exercises, do them until you need a short break. You can strengthen your muscles at home or in a gym. Examples include:

• Carrying heavy shopping bags

• Yoga and Pilates

• Tai Chi

• Lifting weights

• Using resistance bands

• Bodyweight exercises like push-ups and sit-ups

• Heavy gardening (digging, shoveling)

You can do strength exercises on the same days or different days from your aerobic activities—whichever works best for you. Remember, muscle-strengthening exercises are separate from the 150 minutes of aerobic activity you should aim for each week.

Additional Resources

Look for exercise routines that include:

• Strength and flexibility exercises

• Sitting exercises

• Balance exercises

For more tips on improving strength and flexibility, seek out additional resources!