Seniors
Staying Active
For adults 65 and older who are fit and have no limiting chronic conditions, the recommendations are the same as for adults under age 65:
- 150 minutes (two hours, 30 minutes) of moderate activity each week
- OR 75 minutes (one hour, 15 minutes) of vigorous activity each week
- OR a equivelent combination of moderate and vigerous activity
For older adults who may be limited due to inactivity or a chronic condition, it is important to select types and amounts of physical activity that is approptiate for thier abilities.
Adults 65 and older tend to be the least physically active age group, although there are significant health benefits for older adults when they are active.
Benefits you can see with increasing physical activity include lowering the risk of:
- Heart disease, heart attack, and stroke
- High blood pressure
- High cholesterol
- Being overweight or obese
- Diabetes
Being active can also have benefits such as:
- Lowering stress
- Increasing energy and strength
- Improving depression
- Improving self esteem
You can do it!
If you are unable to do 150 minutes of moderate-intensity aerobic activity each week, be as active as your abilities and conditions allow. Ideas for moderate exercise include:
- Walking
- Gardening and yard work
- Housework
- Dancing
Vigorous activities can include:
- Jogging or hiking
- Stair climbing
- Swimming
- Bicycling
If you are concerned about your abilities talk with a doctor before starting a new activity.
Q & A
Q: I would like to be more active, but I’m afraid of falling or hurting myself. What can I do to get over this fear?
A: If you are concerned, talk to your doctor and get advice on exercises that are appropriate for your age, fitness level, and health status. Many seniors feel more confident and see improved balance, strength, and mobility after building up their muscles with strength exercises and stretching. A few tips to avoid injury are to warm up and cool down before and after exercise, start slow and build up to the fitness level you’d like to reach, and choose activities with minimum risk. Swimming is a great low-impact exercise that can be done at a variety of fitness levels. Many exercises can be modified to do sitting in a chair.
Q: Do I really need to see a doctor before starting a new exercise routine?
A: Most people do not need to see a health care provider before becoming active. Physical activity is recommended for all people including seniors, those with disabilities, and those with chronic health conditions. If you are not currenlty active you should start slow and build up to what your abilities allow.
