Table 4.

Key guidelines older adults.

These guidelines are the same for adults and older adults:

•Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.

•For substantial health benefits, adults should do at least 150 min (2 h and 30 min) to 300 min (5 h) a week of moderate-intensity, or 75 min (1 h and 15 min) to 150 min (2 h and 30 min) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate-and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread through the week.

•Additional health benefits are gained by doing physical activity beyond the equivalent of 300 min (5 h) of moderate-intensity physical activity a week.

•Adults should also do muscle-strengthening activities of moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

Additional guidelines just for older adults:

•As part of their weekly physical activity, older adults should do multicomponent physical activity that includes balance training as well as aerobic and muscle-strengthening activities.

•Older adults should determine their level of effort for physical activity relative to their level of fitness.

•Older adults with chronic conditions, such as frailty, should understand whether and how their conditions affect their ability to do regular physical activity safely.

•When older adults cannot do 150 min of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.