From the Guidelines
Exercise recommendations for individuals aged 50 and older should include 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity weekly, plus strength training at least twice weekly, with a focus on balance exercises and flexibility work. According to the most recent guidelines 1, older adults should incorporate balance exercises 3+ days per week and flexibility work daily. Intensity should be adjusted to individual fitness levels, starting at a lower intensity (50-60% of maximum heart rate) and gradually increasing. Strength training should focus on all major muscle groups using lighter weights with more repetitions (10-15 reps). Joint-friendly activities like swimming, walking, or cycling are preferable to high-impact exercises. Warm-ups and cool-downs become more essential (5-10 minutes each), and exercise sessions may be broken into shorter 10-15 minute segments throughout the day if needed. These modifications account for age-related changes including decreased muscle mass, reduced joint flexibility, longer recovery times, and increased risk of cardiovascular issues. Regular physical activity helps maintain independence, reduces chronic disease risk, improves bone density, and enhances cognitive function in older adults.
Some key points to consider:
- The American Cancer Society recommends at least moderate activity for 30 minutes or more on five or more days a week for adults 1.
- The 2017 Dutch physical activity guidelines suggest engaging in activities that strengthen muscles and bones at least twice a week, with a focus on balance exercises for older adults 1.
- The British Journal of Sports Medicine published a scoping review in 2025 that highlights the importance of physical activity and sedentary behavior guidelines for people living with chronic conditions, disability, and advanced age 1.
- The UK guidelines recommend at least 150 minutes of moderate-intensity or 75 minutes of vigorous aerobic activity, or an equivalent combination, per week, with strength-building activities 2 days a week and balance exercises 2 days a week for older adults 1.
Overall, the evidence suggests that regular physical activity is essential for maintaining independence, reducing chronic disease risk, and improving overall health in older adults. It is crucial to prioritize physical activity and incorporate balance exercises, flexibility work, and strength training into daily routines.
From the Research
Exercise Recommendations for Individuals Aged 50 and Older
The exercise recommendations for individuals aged 50 and older are designed to promote healthy aging, reduce the risk of chronic diseases, and improve overall quality of life. Some key points to consider include:
- Regular physical activity is essential for healthy aging and offers many health benefits, including reduced risk of all-cause mortality, chronic disease, and premature death 2.
- Older adults should aim to engage in at least 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent combination of each per week 3.
- In addition to aerobic activity, older adults should also engage in strengthening activities that involve all major muscle groups at least two days a week, as well as exercises that help maintain or improve balance 3, 4.
- Flexibility exercises, such as stretching, are also important for maintaining joint range of movement and should be done for each of the major muscle-tendon groups 5.
Considerations for Older Adults
When developing an exercise program for older adults, it's essential to consider individual factors such as:
- Prescribed medications and potential interactions with exercise 2.
- Nutrition and hydration needs 2.
- Injuries or chronic conditions that may impact exercise ability 2, 5.
- The need for balance exercises to reduce the risk of falls 3, 4.
Benefits of Exercise for Older Adults
Regular exercise can have numerous benefits for older adults, including: