Older Adults

Why Physical Activity Matters for Older Adults

Staying active is one of the best ways to age well. Regular physical activity makes it easier to do everyday tasks like bathing, dressing, and moving around the home or neighborhood. It reduces the risk of falls, and when falls do occur, injuries are often less severe. Staying active also supports strength and mobility, which can help maintain independence longer.

How Much Physical Activity do Adults Ages 65+ Need?

Adults of all ages should move more and reduce sitting time. Any activity is better than none. If chronic health conditions make it hard to reach the recommendations below, be as active as possible based on ability and safety.

For the greatest health benefits, include:

Aerobic Activity: at least 150 minutes a week of moderate activity (like brisk walking) or at least 75 minutes a week of vigorous activity (like jogging). Spread this out over the week.
Muscle-Strengthening Exercises: Lift weights, do body weight exercises, use resistance bands, or carry heavy loads at least 2 days a week.
Balance Exercises: Include activities like tai chi and yoga, to help improve balance and reduce the risk of falls.

Move Your Way®, the physical activity campaign from the U.S. Department of Health and Human Services recommends weekly aerobic, muscle-strengthening, and balance activities for adults ages 65 and older.

Infographic: Older adults need moderate‑intensity aerobic activity, at least 150 minutes a week; muscle‑strengthening activity at least 2 days a week; and balance‑improving activities. Encourages starting slow and mixing activity types. — If older adults are able, they should aim for at least 150 minutes of activity every week, and include muscle-strengthening activities at least twice per week. Activities that improve balance can be mixed in throughout the week.

What Types of Activities are Best for Older Adults?

Multicomponent activities are especially beneficial for older adults. These activities combine aerobic movement, muscle strengthening, and balance training in one workout, helping support physical function and independence.

Examples of multicomponent and other beneficial activities include:

Dancing, yoga, and tai chi
Walking, hiking, or jogging
Swimming and water aerobics
Aerobic exercise classes
Bicycling (stationary or outdoors)
Yard work such as raking or pushing a lawn mower
Strength training with resistance bands, weight machines, or hand-held weights
Body-weight exercises like squats, lunges, push-ups, and planks
Gardening activities that involve digging, lifting, or carrying

It’s never too late to become more active.

Physical activity benefits add up over time and support healthy aging by keeping the mind sharp, reducing fall risk, managing health conditions, encouraging social connection, and helping people continue the activities they enjoy.