Physical Activity for Older Adults

Regular physical activity is essential for staying healthy and independent as you age.

Here’s what older adults should aim for each week:

Weekly Activity Recommendations

• Aerobic Activity
  • At least 150 minutes of moderate-intensity activity (e.g., brisk walking).
    • Example: 30 minutes a day, 5 days a week, or 22 minutes daily.
  • OR 75 minutes of vigorous-intensity activity (e.g., jogging, hiking).
  • OR a mix of both moderate- and vigorous-intensity activities.
• Muscle Strengthening
  • At least 2 days a week of activities that strengthen muscles (e.g., lifting weights, yoga).
• Balance Activities
  • Include exercises to improve balance, such as standing on one foot or tai chi.

Why Stay Active?

Physical activity provides many health benefits:

• Helps prevent and manage chronic diseases like heart disease, diabetes, and obesity.
• Reduces the risk of falls and injuries.
• Improves brain health and mental well-being.
• Supports independent living and a better quality of life.

Tips for Staying Active

• Try a variety of activities to keep things fun and reduce the risk of injury.
• If some exercises are too difficult, opt for simpler options like chair exercises or stretches.
• Everyday tasks like mowing the lawn or carrying groceries count toward activity goals.
• After a break from exercise, restart at a lower intensity and build back up gradually.
• Bad weather? Walk indoors at a mall or try an online fitness program.
• If weight loss is your goal, combine activity with a healthy diet for the best results.

Physical Activity and Health Conditions

• Chronic Conditions (e.g., arthritis, diabetes, heart disease):
  • Physical activity can improve your quality of life and reduce risks of other health issues.
  • Talk to your doctor about a safe plan tailored to your abilities.
  • If you can’t meet recommended activity levels, do as much as possible and avoid inactivity.
• Disabilities:
  • Exercise strengthens your heart, lungs, and muscles while improving your ability to do everyday tasks.
  • Consult a doctor or specialist to create a plan that works for you.

When to Talk to a Doctor

• If you’ve been inactive, are overweight, or have concerns about your health, consult your doctor before starting vigorous activities like jogging.
• Regular physical activity is safe for most, but it’s always good to confirm what’s best for your health needs.

Staying active means staying independent, healthy, and happy.

Find activities you enjoy and get moving today!

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