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Physical activity is anything that gets your body moving. Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle strengthening activity, according to the current Physical Activity Guidelines for Americans. We know 150 minutes of physical activity each week sounds like a lot, but you don’t have to do it all at once. It could be 30 minutes a day, 5 days a week. You can spread your activity out during the week and break it up into smaller chunks of time. See tips for getting started. Physical activity supports physical and mental health. The benefits of physical activity make it one of the most important things you can do for your health.
Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous intensity physical activity gain some health benefits.
Adults should follow the exercises as specified in the following options. Check out this print-friendly age chart for a quick snapshot of the recommended amount of weekly activity for adults.  Moderate-intensity aerobic activity (such as brisk walking) for 150 minutes every week (for example, 30 minutes a day, 5 days a 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). Vigorous-intensity aerobic activity (such as jogging or running) for 75 minutes (1 hour and 15 minutes) 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). An equivalent mix of moderate- and vigorous-intensity aerobic activity on 2 or more days a 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).
If you go beyond 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity or an equivalent combination, you’ll gain even more health benefits.
Aerobic activity or “cardio” gets you breathing harder and your heart beating faster. From pushing a lawn mower, to taking a dance class, to walking or biking to the store – these types of activities and more count. As long as you’re doing aerobic physical activities at a moderate- or vigorous-intensity, they count toward meeting the aerobic guideline. Intensity is how hard your body is working during a physical activity. Moderate-intensity aerobic physical activity means you’re working hard enough to raise your heart rate and break a sweat. One way to tell if it’s a moderate-intensity aerobic activity is that you’ll be able to talk, but not sing the words to your favorite song. Here are some examples of activities that require moderate effort:
Vigorous-intensity aerobic activity means you’re breathing hard and fast, and your heart rate has gone up quite a bit. You may use the Talk Test to gauge the intensity of your aerobic physical activity. If you’re being active at a vigorous level, you won’t be able to say more than a few words without pausing for a breath. Here are some examples of activities that require vigorous effort:
If you are doing moderate-intensity physical activity, such as walking or hiking, you can talk, but not sing during the activity. Build Up Over Time You can do moderate- or vigorous-intensity aerobic activity, or a mix of the two, each week. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity. Some people like to do vigorous activity because it gives them about the same health benefits in half the time. If you haven’t been very active lately, however, increase your physical activity level slowly. If you have a history of a chronic disease, consider telling your doctor you are planning to increase your physical activity, including moving to more vigorous activity. You need to feel comfortable doing moderate-intensity activities before you move on to more vigorous ones. Learn more about additional types of physical activity that are right for you. Want more tips on how you can add a variety of activities to your life? Check this out.
Physical activities to strengthen your muscles are recommended at least 2 days a week. Activities should work all the major muscle groups of your body—legs, hips, back, chest, abdomen, shoulders, and arms. Muscle-strengthening activities should be done in addition to your aerobic activity. To gain health benefits, you need to do muscle-strengthening activities to the point where it’s hard for you to do another repetition without help. A repetition is one complete movement of an activity, like lifting a weight or doing a 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. To gain even more benefits, do 2 or 3 sets. You can do activities that strengthen your muscles on the same or different days that you do aerobic activity—whatever works best for you.
Key facts
Whatever your age, you can enjoy the benefits of physical activity. There’s a host of health reasons to stay active and it doesn’t have to be ‘serious business’ — being active can be fun, especially if you can socialise at the same time. Exercise also helps keep your mind active and improves your quality of life. Even a small increase in daily physical activity can reduce your risk of health conditions such as: ARE YOU AT RISK? — Are you at risk of type 2 diabetes, heart disease or kidney disease? Use the Risk Checker to find out. Physical activity can also: Conversely, spending a lot of time sitting down (being sedentary) may increase the risk of health conditions. So it’s a good idea to break up long periods of sitting with physical activity. Even a few minutes of walking or stretching is beneficial. Can physical activity ‘slow down’ the ageing process?Some types of physical activity, such as resistance training and flexibility exercises, can improve physical changes that come with ageing. Most people lose some muscle mass, bone density and flexibility as they age. Chronic health problems can also contribute to weakness and frailty. Physical activity has been shown to improve overall health, reduce the chance of chronic health conditions and reduce frailty. This means that staying active may help you live longer with a better quality of life. How much physical activity do older people need?You should aim for about 30 minutes of moderate-intensity physical activity every day. Moderate-intensity exercise should make you feel a bit breathless, but you should still be able to talk comfortably. Incorporate different types of physical activity into your daily routine. This will keep it interesting and easier to stick to over time. What types of exercise should older people be doing?There are 4 main types of physical activity that are important for people of all ages. Cardiovascular (‘cardio’) fitness activities help keep your heart and lungs healthy. This includes:
Household chores such as gardening and cleaning can also be a great cardio workout. Low-impact activities such as swimming can be beneficial for people who find movement painful because of health conditions such as osteoarthritis. You don’t have to do all of your activity in one session per day — you can spread it out. For example, 10 minutes of cardio 3 times a day, or 15 minutes twice a day Strength activities help your muscles and bones stay strong. Strength training and weight-bearing exercise are especially helpful at increasing your bone density and reducing the risk of falls among people with osteoporosis. Strength exercises include:
Aim to build strength exercises into your routine about 2 to 3 times a week. Flexibility activities incorporate gentle stretching and bending exercises that help you move more easily. This might include:
Try to do some stretching exercises every day. You can even stretch while watching TV or waiting for the kettle to boil — you can follow the diagrams here. Balancing activities help improve your balance, which can help prevent falls. They include:
Remember, physical activity can be varied and you can exercise outside of a gym or classes. There are also online fitness tools and programs you can use at home. Even people who are less mobile or have a disability can find ways to keep active. Find an exercise program that is tailored to people at a similar age and fitness level as you. If you’re struggling to find an activity that’s right for you, ask your doctor, exercise physiologist or physiotherapist for advice. FIND A HEALTH SERVICE — The Service Finder can help you find doctors, physiotherapists, hospitals and other health services. How can older people start exercising safely?Start gradually to give your body time to adjust to a new exercise routine. Try short periods of activity and, over a few weeks, build up to about 30 minutes of physical activity on most days. Even a few minutes of activity is beneficial when you’re starting out. Wear comfortable clothes and supportive shoes. Drink plenty of water before, during and after exercising. High-intensity (vigorous) exercise isn’t specifically recommended for older people, particularly those with osteoporosis since it can increase the risk of fractures. But if you’ve enjoyed vigorous exercise throughout your life you may be able to safely continue as you get older. Check with your doctor. Don’t stop or slow down without first checking with your doctor — you might just be advised to keep it up, or modify your activity slightly as you get older. If you have stopped being active because of a health condition or recent surgery, talk to your doctor before resuming your fitness program. In some cases, your doctor may refer you to a physiotherapist or exercise physiologist for advice. Physical activity should involve some effort, but shouldn’t cause pain. If you experience pain or other symptoms such as dizziness or heart palpitations when you exercise, stop the activity and see your doctor. If you are experiencing severe chest pain or shortness of breath, call triple zero (000) and ask for an ambulance. How do I stay motivated to keep active?Even when you know that physical activity is beneficial, it can be hard to get started and stay motivated. You could:
Myths about physical activity and older people‘Older people can’t go to the gym.’Fact: Gyms are not just for younger people. Many older people enjoy working out at gyms or attending exercise classes, many of which are tailored to seniors. If it makes you more comfortable (and you're retired), you could go to the gym during off-peak hours. You could also request a tour or introductory training session with a qualified personal trainer. It’s also important to remember that physical activity can take place anywhere. ‘Frail people can’t exercise.’Fact Most people can find enjoyable ways to safely stay active, even if they have health problems or are frail. Physical activity can actually help you become stronger and less frail. If you are struggling to find an activity that is right for you, ask your doctor, exercise physiologist or physiotherapist for ideas. ‘I’m too old to start exercising.’Fact: It’s never too late to become more active and enjoying the benefits of physical activity. Improving your fitness and mobility, even at an older age, will boost your physical and mental health, and quality of life. Resources and support |
How many repetitions are typically recommended for older adults when beginning a resistance training program group of answer choices?
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