How much should I be doing?
If you haven’t done any exercise for a while – and it’s estimated that four out of 10 people over 50 do little or no exercise – then start gently and build up gradually. If you’re exercising for the first time or are unsure if you should try a particular activity, talk to your GP.
Older adults who participate in any amount of physical activity gain some health benefits, including maintenance of good physical and cognitive function.
Older adults should aim to be active daily. Over a week, activity should add up to at least 150 minutes (2½ hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week.
For those who are already regularly active at moderate intensity, comparable benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week or a combination of moderate and vigorous activity.
Older adults should undertake physical activity to improve muscle strength and balance at least two days a week and minimise the amount of time spent being sedentary (sitting) for extended periods.