At a glance
- Regular physical activity is one of the most important things you can do for your health.
- Physical activity can prevent or delay many of the health problems that seem to come with age.
- If you are 65 or older, you need a combination of aerobic, muscle-strengthening, and balance activities each week.
- Learn how much physical activity you need, types of physical activity, and tips to get started.
How can I know if I'm getting enough?
Some activity is better than none! Adults 65 and older need at least 150 minutes a week of moderate-intensity aerobic physical activity. That might sound like a lot, but you can spread your activity out during the week. For example, you could do 22 minutes of physical activity every day or 30 minutes 5 days a week. You can also count smaller chunks of physical activity during the day, such as taking a brisk walk for 5 minutes.
In addition to aerobic physical activity, older adults should aim for at least 2 days of activities that strengthen muscles.
They should also incorporate activities that improve balance.
Get tips for being more physically active.
Aerobic physical activity
Think of activities that get you breathing harder and your heart beating faster such as brisk walking, dancing, water aerobics, raking leaves, or riding a bike.
Health benefits
Everyone can get the health benefits of physical activity—age, ability, race, ethnicity, shape, or size do not matter. A single bout of moderate to vigorous physical activity provides immediate health benefits. Regular physical activity can help you prevent or manage many chronic diseases. It can also help you have a better quality of life.
Learn how physical activity can improve your health.
Benefits include:
- Lowered risk of dementia, heart disease, stroke, some cancers, and type 2 diabetes.
- Reduced risk of falls.
- Improved bone health.
- Increased chance of living longer.
Getting started
Even if you haven’t been physically active for a while, there are ways to get started. Wondering how to add more physical activity into your life? Here are some tips to get moving.
Keep it fun!
Start with activities, locations, and times you enjoy.
Be social.
Try activities with friends or family that you enjoy together.
Start slow.
Work your way up to more time or more challenging activities.
Make time.
Look for ways to make physical activity a part of your daily routine, such as walking the dog or walking in place during commercial breaks.
Overcoming barriers
Physical activity gets your body moving and heart beating faster. If lack of time, energy, skill, space, or something else is keeping you from moving more, there are ways to overcome those barriers.
Trouble moving or fear of injury?
Choose activities you can do safely and increase the amount you do gradually as your confidence and abilities grow. Ask a health professional what physical activities are right for you.
Low energy?
Schedule physical activity for times in the day or week when you feel more energetic.
Chronic health conditions or disabilities?
Physical activity can help manage symptoms, improve mobility, and make daily activities easier. Work with your doctor to come up with a physical activity plan that matches your abilities.
Pressed for time?
Add physical activity to the daily routine you already have. For example, park farther away from your destination or take the stairs instead of the elevator.
Need motivation?
Invite a friend or family member to be physically active with you on a regular basis or look for events or classes in your community.