Physical activity guidelines for older adults

Older adults should do some type of physical activity every day. It can help to improve yourhealth and reduce the risk of heart disease and stroke. 

Adults aged 65 and over should aim to:

• be physically active every day, even if it's just light activity 
• do activities that improve strength, balance and flexibility on at least 2 days a week
• do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active or a combination of both. 
• reduce time sitting or lying down and break up long periods of not moving with some activity. 

What counts a light activity?

Light activity is moving rather than sitting or lying down. 

Examples of light activity include:

• getting up to make a cup of tea
• moving around your home
• walking at a slow pace
• cleaning and dusting
• vacuuming
• making the bed
• standing up 

What counts as moderate intensity activity?

Moderate intensity activity will raise your heart rate, and make you breathe faster and feel warmer. 

Examples of moderate intensity activities include:

• walking
• water aerobics
• riding a bike
• dance for fitness
• hiking

What counts as vigorous intensity activity?

• running
• aerobics
• swimming
• riding a bike fast
• football
• hiking uphill
• dance for fitness

What activities strengthen muscles?

To get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity.

There are many ways you can strengthen your muscles, whether you're at home or in a gym.

Examples of muscle-strengthening activities include:

• yoga
• pilates
• tai chi
• lifting weights
• working with resistance bands
• doing exercises that use your own body weight, such as push-ups and sit-ups

For more information regarding physical activity guidelines for 19-64 year olds, please visit www.nhs.uk/physical-activity-guidelines-for-older-people.