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How Much Activity Do I Need?

The CDC recommends older adults participate in at least 2 1/2 hours of moderate-intensity physical activity each week, with muscle-strengthening activities at least 2 days a week. This is about 20 minutes, 7 days per week or 30 minutes, 5 days per week.

Move Your Way poster.

Everyone can benefit from more movement

  • Swimming
  • Walking or hiking
  • Chair dancing
  • Water or wheelchair aerobics
  • Some forms of yoga
  • Wheeling yourself in a wheelchair
  • Riding a bike (stationary or outdoors) or using an arm cycle
  • Some yard work, such as raking and pushing a lawnmower
  • Sports like tennis or basketball
  • Walking as part of golf
  • Strengthening exercises using exercise bands, weight machines, or hand-held weights
  • Body-weight exercises (push-ups, pull-ups, planks, squats, lunges)
  • Digging, lifting, and carrying as part of gardening
  • Some yoga postures
  • Some forms of tai chi

Physical activity recommendations are not just for the robust, very healthy older adult.

Exercise can:

  • help with weight control
  • strengthen bones, muscles, and joints
  • reduce the risk for heart disease and other disorders
Two women lifting weights - one is sitting by her walker, the other is sitting in a wheelchair.