the american college of sports medicine and american heart association published guidelines for physical activity in older adults. here is a summary of the recommendations: aerobic exercise (walking jogging dancing biking swimming etc. ): to promote and maintain health older adults need moderate-intensity aerobic physical activity for a minimum of 30 minutes five days each week or vigorous intensity aerobic activity for a minimum of 20 minutes three days each week. (moderate intensity is when you feel "warm and slightly out of breath " and vigorous is when you feel "out of breath and sweaty. ") resistance exercise (weight lifting calisthenics): to promote and maintain health and physical independence older adults will benefit from performing activities that maintain or increase muscular strength and endurance for a minimum of two days each week. it is recommended that eight to 10 exercises be performed on two or more nonconsecutive days per week using the major muscle groups. flexibility exercise : to maintain the flexibility necessary for regular physical activity and daily life older adults should perform activities that maintain or increase flexibility at least two days each week for at least 10 minutes each day. balance exercise : to reduce risk of injury from falls older adults with substantial risk of falls (for example with frequent falls or mobility problems) should perform exercises that maintain or improve balance.
how much exercise do older adults need for health and fitness?