PUBLISHED DECISION GUIDE
Recommended Levels of Physical Activity for Adults Aged 65 and Above
Official guidance from the National Health Commission on how much physical activity older adults need for better health.
Regular physical activity is essential for older adults to maintain health and independence. This guide outlines the recommended types, amounts, and intensities of activity, as well as special considerations for those with limited mobility.
Independently written English guidance based on cited public sources. Every public guide is human reviewed; it is not an official translation of the source publisher.
What counts as physical activity?
For adults aged 65 and above, physical activity includes a broad range of daily, family, and community activities. This can be leisure time activity such as walking, dancing, gardening, hiking, or swimming; transportation like walking or cycling; occupational activity for those still working; household chores; play, games, sports, or planned exercise. [Evidence: 76816496-faa0-45de-a6f2-8bc8c88dff2c]
How much aerobic activity is recommended?
To improve cardiorespiratory and muscular fitness, bone and functional health, and to reduce the risk of noncommunicable diseases, depression, and cognitive decline, older adults should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week, or at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week, or an equivalent combination of the two. [Evidence: 76816496-faa0-45de-a6f2-8bc8c88dff2c]
For additional health benefits, older adults can increase their moderate-intensity aerobic activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic activity per week, or an equivalent combination. [Evidence: 76816496-faa0-45de-a6f2-8bc8c88dff2c]
- Aerobic activity should be performed in bouts of at least 10 minutes duration. [Evidence: 76816496-faa0-45de-a6f2-8bc8c88dff2c]
Balance and muscle-strengthening activities
Older adults with poor mobility should perform physical activity to enhance balance and prevent falls on 3 or more days per week. [Evidence: 76816496-faa0-45de-a6f2-8bc8c88dff2c]
Muscle-strengthening activities involving major muscle groups should be done on 2 or more days a week. [Evidence: 76816496-faa0-45de-a6f2-8bc8c88dff2c]
Public sources
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This guide received human editorial review. Use its public sources and review date to assess the current information boundary.
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