{"meta":{"status":200,"messages":[],"pagination":{"max":1,"offset":0,"count":1,"total":1,"pageNum":1,"totalPages":1,"sort":null,"currentUrl":"https://api.digitalmedia.hhs.gov/api/v2/resources/media.json?offset=0&max=1&ignoreHiddenMedia=1&format=json&id=13858&newUrlBase=http://www.cdc.gov/physicalactivity/basics/older_adults","nextUrl":null,"previousUrl":null}},"results":[{"content":"
\nAs an older adult, regular physical activity is one of the most important things you can do for your health. It can prevent or delay many of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others.
\nKeep in mind, some physical activity is better than none at all. Your health benefits will also increase with the more physical activity that you do.
\nAdults aged 65 and older need:
\nIf chronic conditions affect your ability to meet these recommendations, be as physically active as your abilities and conditions allow.
\nHere are some ways to meet the physical activity recommendations.
\nSee some things to keep in mind as you add physical activity to your life as an older adult. The web page includes considerations for people with chronic conditions or disabilities.
\nModerate-intensity aerobic activity
\n(such as brisk walking) for 150 minutes (for example, 30 minutes a day, 5 days a week)
\nAND
\nMuscle-strengthening activities
\non 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
\nPLUS
\nBalance activities
\nWalking heel-to-toe or standing from a sitting position.
\nVigorous-intensity aerobic activity
\n(such as jogging or running) for 75 minutes (1 hour and 15 minutes) every week
\nAND
\nMuscle-strengthening activities
\non 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
\nPLUS
\nBalance activities
\nWalking heel-to-toe or standing from a sitting position.
\nAn equivalent mix of moderate- and vigorous-intensity aerobic activity
\non 2 or more days a week
\nAND
\nMuscle-strengthening activities
\non 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
\nPLUS
\nBalance activities
\nWalking heel-to-toe or standing from a sitting position.
\nAerobic physical activity or \u201ccardio\u201d gets you breathing harder and your heart beating faster. Try a few of these activities:
\nOn a 10-point scale, where sitting is 0 and working as hard as you can is 10, moderate-intensity aerobic activity is a 5 or 6. It will make you breathe harder and your heart beat faster. You\u2019ll also notice that you\u2019ll be able to talk, but not sing the words to your favorite song.
\nVigorous-intensity activity is a 7 or 8 on this scale. Your heart rate will increase quite a bit, and you\u2019ll be breathing hard. You won\u2019t be able to say more than a few words without stopping to catch your breath.
\nYou can do moderate- or vigorous-intensity aerobic activity, or a mix of the two each week. Intensity is how hard your body is working during aerobic activity. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity.
\nEveryone\u2019s fitness level is different. This means that walking may feel like a moderate-intensity activity to you, but for others, it may feel vigorous. It all depends on you \u2013 the shape you\u2019re in, what you feel comfortable doing, and your health condition. What\u2019s important is that you do physical activities that are right for you and your abilities.
\nBesides moderate or vigorous aerobic activity, you need to do things to make your muscles stronger at least 2 days a week. These activities will help keep you from losing muscle as you get older.
\nTo gain health benefits, do muscle-strengthening activities to the point where it\u2019s hard to do another repetition without help. A repetition is one complete movement of an activity, like lifting a weight or doing one sit-up. Try to do 8-12 repetitions per activity, which counts as 1 set. Try to do at least 1 set of muscle-strengthening activities, but to gain even more benefits, do 2 or 3 sets.
\nYou can strengthen your muscles many ways, whether it\u2019s at home or the gym. Choose activities that work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms). You may want to:
\nBalance activities [PDF-14.5MB] help prevent falling which reduces the risk of injuries such as bone fractures. Walking backward, standing on one leg, or using a wobble board are examples of balance activities. Strengthening back, abdomen, and leg muscles also improves balance.
\nLearn more about balance activities for older adults [PDF-762KB].
\nFind out how exercise can support physical and mental health from the Physical Activity Guidelines for Americans, 2nd edition. [PDF-14.5MB]
\nGrowing Stronger: Strength Training for Older Adults [PDF-516KB] is a 2002 resource with exercises to increase muscle strength, maintain bone integrity, and improve balance, coordination, and mobility.
\nLearn how to measure your physical fitness level.
\nListen to the CDC Podcast: The Importance of Physical Activity for Older Adults or in Spanish: La importancia de la actividad f\u00edsica para los adultos mayores
\nActive People, Healthy NationSM is a CDC initiative to help people be more physically active.
\nSign up today!
\n \n