What the guidelines say
These are population-level guidelines. They describe what is advised for adults in general. They are not a prescription for one person.
| Type | What is advised | Applies to |
|---|---|---|
| Aerobic (moderate) | At least 150 to 300 minutes a week | Adults, including older adults |
| Aerobic (vigorous) | 75 to 150 minutes a week, or an equivalent mix with moderate | Adults, including older adults |
| Muscle-strengthening | 2 or more days a week, working all the major muscle groups | Adults, including older adults |
| Balance and multicomponent | 3 or more days a week of varied activity that emphasizes balance and strength (WHO) | Adults 65 and over |
| Sitting | Limit sitting time and replace it with activity of any intensity | Adults |
What counts as moderate and vigorous
Moderate activity raises your heart rate and breathing, but you can still talk. A brisk walk, easy cycling, or water aerobics are examples. Vigorous activity makes it hard to say more than a few words, such as jogging or swimming laps.
Guidelines treat one minute of vigorous activity as about two minutes of moderate activity, which is where the 75 versus 150 minutes comes from. Effort feels different for everyone, so use how you feel, not only what an activity is called.
You do not have to do it all at once
The guidelines state that some activity is better than none, and that any amount of moderate-to-vigorous activity counts toward your weekly total. Ten minutes here and there is real.
As an illustration only: five 30-minute brisk walks add up to 150 minutes. So do ten 15-minute walks across a week and a few short walks on most days. Pick the pattern you will actually keep.
If you are not there yet
- Start with what feels comfortable, and add a few minutes at a time when it feels easy.
- Sitting less counts too. Standing up and moving for a few minutes is a useful start.
- If a health condition means you cannot reach these amounts, guidelines advise being as active as your abilities and conditions allow. A clinician can help you decide what that means for you.
- Stop for chest pain, unusual shortness of breath, dizziness, or any new concerning symptom, and get medical advice.
What this does not tell you
It does not say what your body needs, how fast you should progress, or what results you will see. It also does not replace advice from a clinician who knows your health. Use it as a reference point, not a scorecard.
Try it today
Small, reviewed steps you can start now. Choose one, or save it for later.
Take a comfortable 10-minute walk
About 10 minutes · Easy
Choose a familiar, safe route and walk at a pace that feels comfortable today.
- How to start
- Step outside, pick a familiar route, and set a 10-minute timer. Turn around at the halfway point.
- You will need
- Comfortable shoes and a route you already know.
- How hard
- Easy: a pace where you can still talk comfortably.
- Done when
- You walked for about ten minutes, or as long as felt comfortable.
Involves: being outdoors.
Safety: Use a route and pace that are appropriate for you. Stop for a new concerning symptom.
Evidence strength: strong. General information, not medical advice.
Learn more: Fitness after 50
Do one comfortable chair-strength set
About 5 minutes · Easy to moderate. It should never feel painful or unsteady.
From a stable chair, try up to five comfortable sit-to-stands, using the chair arms if helpful.
- You will need
- A sturdy chair that will not slide, placed against a wall.
- How hard
- Easy to moderate. It should never feel painful or unsteady.
- Done when
- You did up to five comfortable stands, or as many as felt fine.
- Sit toward the front of the chair, feet flat.
- Lean slightly forward and stand up, using the arms of the chair if helpful.
- Sit back down slowly.
- Repeat up to five times, resting whenever you like.
Safety: Use a chair that will not slide and keep support nearby. Stop for pain or loss of balance.
Evidence strength: strong. General information, not medical advice.
Learn more: Beginner's guide to getting fit after 50
Where to go next
- Weekly Activity Check Compare your own week with these guidelines in a minute.
- Walking after 50
- Strength training after 50
- Balance training after 50