How many minutes of exercise do older adults need weekly to maintain their health?

Adults aged 65 and older are advised to engage in regular physical activity to maintain their quality of life and independence. According to health recommendations, older adults need at least 150 minutes of moderate-intensity aerobic activity per week, 75 minutes of vigorous-intensity aerobic activity per week, or an equivalent mix of both [2]. These minutes can be broken down into smaller chunks, such as 30 minutes a day for 5 days a week, making it easier to integrate exercise into a regular daily schedule [2].

Variety in Exercise

Physical activity is not limited to aerobic exercise alone; a comprehensive weekly routine should include activities that promote fitness from multiple aspects. Guidelines recommend incorporating muscle-strengthening exercises two or more days a week, targeting all major muscle groups such as the legs, hips, back, abdomen, chest, shoulders, and arms [2]. Incorporating balance exercises is also vital for helping prevent falls, which is a major health concern for this age group [1]. For a deeper dive into how to design a balanced schedule, you can read Exercise for Older Adults: Maintaining Mobility, Balance, and Strength (Arabic) for additional guidance on enhancing strength and flexibility.

Types of Exercises to Incorporate

For maximum benefit, it is recommended to focus on four main types of activities:

• Endurance (Aerobic) exercises: Such as brisk walking or swimming, which increase heart rate and breathing and support heart health [1].
• Strength exercises: These include lifting light weights or using resistance bands to build muscle strength and maintain functional ability [1].
• Balance exercises: Such as heel-to-toe walking, which directly helps improve stability and reduce the risk of injuries resulting from falls [3].
• Flexibility exercises: Such as yoga, which helps lengthen muscles and maintain the body's suppleness and range of motion [3].

How to Start an Exercise Program Safely

If you have not exercised regularly before, it is essential to start slowly and work gradually toward your goals to minimize the risk of strain or injury [1]. It is always wise to consult your doctor before starting any new exercise routine, especially if you have chronic health conditions, as the doctor can determine which activities to avoid or prioritize based on your specific health status [3]. Always ensure you drink sufficient amounts of water before, during, and after physical activity to maintain hydration [3].

Tips for Increasing Daily Activity

Movement is not limited to gyms; daily life offers multiple opportunities to increase physical activity. Movement can be integrated by choosing to use stairs instead of elevators or parking slightly further away from entrances to encourage extra walking [3]. Always remember that some physical activity is better than none, and as you increase your activity level, you will reap more health benefits, contributing to improvements in both your mental and physical functions [2].

Medical references

• Exercise for Older Adults
• Older Adult Activity: An Overview
• 4 physical activity tips for older adults