Physical Activity for Older Adults

Getting regular physical activity as an older adult is one of the most important things you can do for your health. Even if you’ve never been active before, it’s never too late to start moving more.

Being active can prevent many health problems that often come with age: heart problems, high blood pressure, depression, and even joint swelling and pain. Physical activity also helps you build stronger muscles so you can keep up with your day-to-day activities.

Being just a little more active is better than not being active at all. Before you get started, make sure you to talk with your doctor about which activities are safe for you.

How much activity do I need?

If you’re at least 65 years old, and are generally fit and in good health, you can most likely follow these guidelines. Before starting any physical activity, talk with your doctor.

Older adults need either:

  • A total of 150 minutes (2 hours and 30 minutes) of moderate physical activity each week. This includes activities such as brisk walking.


  • A total of 75 minutes (1 hour and 15 minutes) of vigorous physical activity each week, such as running or jogging.

Do muscle-strengthening activities on 2 or more days a week that move all of your major muscle groups (legs, arms, shoulders, hips, back, and stomach).

We know 150 minutes sounds like a lot. The good news is that you can spread that activity out during the week so you don’t have to do it all at once. You can even break it up into smaller 10-minute chunks of time.

Read more about physical activity for older adults.

This information is provided by Mass in Motion.