Physical Activity Recommendations
Here are general activity guidelines:
- Moderate intensity aerobic activity
- At least 30 minutes a day, 5 days a week
- Or at least 75 minutes per week of vigorous activity
- Muscle-strengthening activities
- At least 2 days a week for 20-30 minutes.
- Balance exercises
- About 3 times a week
- If you are at risk for falls, work with a trained instructor
- Flexibility exercises
- About 3 times a week to reduce stiffness and maintain movement
- Yoga or tai chi can be helpful when done with a trained instructor
Some people, such as those with arthritis or balance problems, may need low-impact exercises. Examples include water aerobics or using a stationary bike.
Getting Started
If you have not been active, have health problems, disabilities, or concerns, talk with your healthcare professional before starting or increasing physical activity.
Try to make physical activity part of your daily routine.
- Start with a small amount of activity and increase it slowly
- Choose activities you enjoy
- Visit the National Institute on Aging’s Exercise and Physical Activity website for more ideas
Contact your healthcare professional if you have pain or shortness of breath during exercise.
Last Reviewed and Updated: May 2026
By: AGS/HiAF Public Education Committee, HealthinAging.org Content Reviewers