Physical Activity Guidelines for Older Adults

Aging is a natural part of life, but a loss of health and wellness doesn’t have to be. Regular exercise as we age has many benefits for physical, mental, and emotional health, and can even extend your health span, which is the total number of years we live healthy and free from disease! It helps produce more energy, prevent bone loss and chronic disease, boosts immunity, and improves mood and cognition. A fitness plan may not have been part of your weekly routine, but it is never too late to start or restart an exercise program. 

The Physical Activity Guidelines for Americans Midcourse Report states older adults need multi-component physical activity to stay healthy. Multi-component physical activity can improve functional mobility and decrease the risk of falls. Here are the activities you should include in your weekly exercise plan:

• A minimum of 150 minutes of moderate-intensity aerobic exercise per week
• Muscle strengthening activity at least 2 days per week
• Balance activities 20-30 minutes 2-3 days per week 

If you have been inactive for a while, start slowly and gradually work up to the activity recommendations over time. The Physical Activity Guidelines for American’s 2nd Edition also states older adults should consider the following: 

• Older adults should determine their level of effort for physical activity relative to their level of fitness.
• Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.
• When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.

Follow the American College of Sports Medicine’s (ACSM) FITT Principles: a formula that includes Frequency, Intensity, Time, and Type. This formula can help guide you in building up your daily dose of physical activity. The following ACSM physical activity guidelines are for adults 65 and older and adults aged 50-64 with chronic conditions.

Frequency (how often) 

• 5 days per week of moderate exercise.
• 3 days per week of vigorous exercise (minimum).
• Or a combination of both moderate and vigorous exercise for 3-5 days per week. 

Intensity (how hard) 

• Use the Talk Test to measure your intensity level.
• During moderate intensity exercise you can maintain a conversation with someone but not sing.
• When exercising vigorously, generally you can only say a few words before pausing for a breath. 

Time (how long) 

• Moderate intensity exercise: 150 minutes per week or 30 minutes 5 days per week.
• Vigorous intensity exercise: 75 minutes per week or minimum of 20 minutes 3 days per week. 

Type (mode) 

• Walking, biking, swimming, dancing, etc.
• The FITT principles will change depending on the type of exercise you engage in. 

Frequency

• 2 non-consecutive days per week.

Intensity

• On a scale of 1 (extremely easy) to 10 (extremely hard), you should be operating in the 6 to 8 range (somewhat hard to hard).

Time

• In general, perform 1-3 sets of 10-15 repetitions of 8-10 different exercises.
  • Repetitions are how many times you perform a specific movement.
  • A set is a collection of repetitions. 

Type

• Strength training consists of performing sets and repetitions of various exercises. 

Frequency

• 2-3 days per week.

Intensity

• Hold stretches at the point of tightness, not pain, for 10-60 seconds.

Time

• A minimum of 10 minutes per session.

Type

• According to Harvard Health Publishing, the “areas most critical for mobility are in your lower extremities – your calves, your hamstrings, your hip flexors in the pelvis and quadriceps at the front of the thigh.”
• But stretching the muscles in the upper body also benefits mobility and comfort.

Whether you’re looking for the socialization and motivation that comes through exercise classes, or the individualized focus of one-on-one or small group training, Evergreen Commons offers many fun and engaging ways to fulfill your FITT needs. Members can also exercise on their own via cardio and strength equipment, as well as the use of our therapy pool for swimming or water walking. There are so many ways to stay active, and we can’t wait to help guide you on your physical wellness journey!