How Active Should Older Adults Be?

Apr 10 / Jess Gronholm

How Active Should Older Adults Be? A Key to Longevity and Quality of Life

When it comes to aging well, one of the most powerful tools isn’t found in a pill—it’s movement. Staying active is one of the most reliable ways for older adults to increase both how long they live and how well they live.

The good news? You don’t need to run marathons or lift heavy weights. The right type and amount of activity—done consistently—can transform your energy, mood, and health at any age.

🏃‍♂️ How Active Should Older Adults Be?

According to health experts like the CDC and WHO, adults aged 65 and older should aim for:

150 minutes per week of moderate-intensity aerobic activity (e.g., brisk walking, swimming, cycling)

2+ days per week of muscle-strengthening activities (e.g., light weights, resistance bands, bodyweight exercises)

Balance and flexibility exercises several times a week (e.g., yoga, tai chi, standing on one leg)

The key is consistency and variety—not intensity. Even short bouts of movement throughout the day add up.

🧠 Why Movement Matters for Longevity

Heart Health: Regular movement strengthens the heart, lowers blood pressure, and improves circulation.

Brain Health: Physical activity reduces the risk of cognitive decline and supports sharper thinking.

Bone and Muscle Strength: Staying active helps maintain strength and independence, reducing the risk of falls and injuries.

Mood and Energy: Exercise boosts endorphins, eases anxiety, and fights off feelings of depression or isolation.

Better Sleep and Immunity: Active adults often sleep better and recover faster from illness.
💡 Small Ways to Stay Active Daily

  • Take a brisk 20-minute walk after breakfast or dinner
  • Stretch or do chair yoga while watching TV
  • Join a community walking group or dance class
  • Use light weights or resistance bands at home
  • Do balance exercises while brushing your teeth
Final Thought...
Being active isn’t about doing more—it’s about doing something every day. Movement is medicine for the body and the mind, and the earlier (or later!) you start, the more benefits you’ll see.

So move your body in ways that feel good, challenge you gently, and keep you feeling alive. Because the goal isn’t just to live longer—it’s to thrive while you do.