As an older adult, regular physical activity is one of the most important things you can do for your health. It can prevent or delay many of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others.
Keep in mind, some physical activity is better than none at all. Your health benefits will also increase with the more physical activity that you do.
Adults aged 65 and older need:
At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
At least 2 days a week of activities that strengthen muscles.
Plus activities to improve balance, such as standing on one foot.
If chronic conditions affect your ability to meet these recommendations, be as physically active as your abilities and conditions allow.
Example 1
Moderate-intensity aerobic activity
(such as brisk walking) for 150 minutes (for example, 30 minutes a day, 5 days a week)
AND
Muscle-strengthening activities
on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
PLUS
Balance activities
Walking heel-to-toe or standing from a sitting position.
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