Two hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (e.g., brisk walking) a week, plus muscle-strengthening activities on at least two days of the week Minimum activity for achieving important health benefits Older adults should have a plan for obtaining sufficient physical activity that addresses each recommended type of activity. To maintain the flexibility necessary for regular physical activity and daily life, older adults should perform activities that maintain or increase flexibility for at least 10 minutes on at least two days of the week. To reduce the risk of falls and related injuries, community-dwelling older adults with substantial risk of falling should perform exercises that maintain or improve balance. Participation in more than the minimum recommended amount of aerobic and muscle-strengthening activities leads to additional health benefits and higher levels of fitness.
To promote and maintain health and physical independence, older adults should perform muscle-strengthening activities on at least two days of the week. Moderate- and vigorous-intensity activity can be combined to meet the minimum recommendation for aerobic activity. To promote and maintain health, older adults should participate in moderate-intensity aerobic activity for at least 30 minutes on five days of the week, or vigorous-intensity aerobic activity for at least 20 minutes on three days of the week. Generally healthy adults without chronic health conditions do not need to consult with a physician before starting an exercise regimen. Those at risk of falling should add exercises that help maintain or improve balance. Older adults should also engage in strengthening activities that involve all major muscle groups at least two days a week. For substantial health benefits, the guidelines recommend that most older adults participate in at least 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent combination of each per week. Department of Health and Human Services released guidelines to provide information and guidance on the amount of physical activity recommended to maintain health and fitness. Regular exercise and increased aerobic fitness are associated with a decrease in all-cause mortality and morbidity, and are proven to reduce disease and disability, and improve quality of life in older persons.
Lack of physical activity, combined with poor dietary habits, has also contributed to increased obesity in older persons. Lack of physical activity contributes to many chronic diseases that occur in older adults, including heart disease, stroke, diabetes mellitus, lung disease, Alzheimer disease, hypertension, and cancer. Few older adults in the United States achieve the minimum recommended amount of physical activity.
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