Actively Aging

Staying physically active is one of the most important things older adults can do for their health. Physical activity can prevent many of the health problems that may come with age.

How Much Activity Do Older Adults Need?

If you are age 65 years or older, are generally fit, and have no limiting health conditions, you should be able to follow these guidelines. However, no matter what your health status is, be sure to check in with your health care provider before increasing your activity level.

• 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). OR
• 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). OR
• An equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Older adults at risk of falling should do exercises that maintain or improve their balance. For best results, they should do these exercises at least 3 days a week, using exercises specifically shown to reduce falls.

Source: CDC, Division of Nutrition, Physical Activity and Obesity, National Center for Chronic Disease Prevention and Health Promotion, 2011.

For the complete article go to the CDC website.