Exercise Guidelines for Adults 65+: How Much Activity You Need Each Week

The CDC recommends that adults 65 and older get at least 150 minutes of moderate-intensity activity each week, such as 30 minutes on 5 days, plus muscle-strengthening activity on at least 2 days and regular balance practice. If that sounds like a lot, start smaller: some activity is better than none, and every few minutes counts.

The three parts of the weekly guideline

The CDC's guidance for adults 65 and older, last updated in December 2025, has three parts. Each one does a different job, so a healthy week includes some of all three.

You do not need to do all of this at once. Ten minutes of walking after breakfast, a few strength moves while the kettle boils, and some balance practice while brushing your teeth all count toward your week.

Moderate vs. vigorous: how to tell the difference

"Moderate" and "vigorous" describe how hard your body is working, not what activity you are doing. A brisk walk might be moderate for one person and vigorous for another.

The talk test

An easy way to judge effort is the talk test. During moderate activity, you can talk, but you cannot sing. During vigorous activity, you can only say a few words before you need to pause for a breath.

Using your heart rate

You can also check your heart rate. The American Heart Association describes moderate intensity as about 50–70% of your estimated maximum heart rate. Our guide to target heart rate by age explains how to find your zone, and the target heart rate calculator does the math for you. Note that some medicines, such as beta-blockers, lower heart rate, so heart-rate zones may not apply. Ask your doctor if that might be true for you.

Worked examples: adding up your weekly minutes

Here are a few sample weeks to show how the minutes add up. These are illustrations, not prescriptions.

Example 1: walking only

A brisk 30-minute walk on 5 days a week gives 30 × 5 = 150 moderate minutes. That meets the aerobic goal.

Example 2: shorter walks, more days

Three 10-minute walks a day is 30 minutes a day. Over 5 days, that is 3 × 10 × 5 = 150 minutes. Short bouts are a good option if longer walks feel tiring.

Example 3: a mix of moderate and vigorous

Say you swim laps vigorously for 20 minutes on 2 days, and take a 35-minute brisk walk on 2 other days.

• Vigorous minutes: 20 × 2 = 40. Since 1 vigorous minute counts about the same as 2 moderate minutes, that equals 40 × 2 = 80 moderate-equivalent minutes.
• Moderate minutes: 35 × 2 = 70.
• Total: 80 + 70 = 150 moderate-equivalent minutes.

Add two short strength sessions and a little daily balance practice, and this week covers all three parts of the guideline.

Strength training: working all major muscle groups

Muscle-strengthening activity helps you keep doing everyday tasks, like carrying groceries, climbing stairs and getting up from a chair. The CDC recommends it on at least 2 days a week, working all of these areas:

• Legs and hips
• Back and abdomen
• Chest and shoulders
• Arms

You do not need a gym. Resistance bands, light hand weights, or your own body weight all work. Examples include sit-to-stands from a sturdy chair, wall push-ups, and lifting light weights at a slow, steady pace. A good sign is that the last few repetitions feel hard, but you can still do them with good form.

Muscle also connects to nutrition. If you are working on strength, our guide to protein for seniors explains what experts suggest about daily protein.

Balance training and fall prevention

Balance activities help you stay steady on your feet. The CDC lists examples such as heel-to-toe walking and standing up from a seated position. Tai chi is another popular choice that combines gentle movement with balance.

Practice near a counter or a sturdy chair so you have something to hold if you need it. Balance work is a central part of fall prevention, along with a safer home and a medicine review. See our fall prevention guide for a room-by-room checklist, or take the fall risk checker to see where you stand.

Getting started safely

If you have not been active for a while, the goal is progress, not perfection. Some activity is better than none.

1. Talk with your doctor first if you have a heart condition, diabetes, joint problems or any other chronic condition, or if you are unsure what is safe.
2. Start low and go slow. Begin with 5 or 10 minutes and add a few minutes each week.
3. Pick activities you enjoy. You are more likely to keep going with something you look forward to.
4. Warm up and cool down with a few minutes of easy movement.
5. Drink water before, during and after activity. Our dehydration guide explains why thirst can be a less reliable signal with age.

People with chronic conditions should be as active as their abilities and conditions allow. A doctor or physical therapist can help you adapt activities so they work for your body.

When to stop and call your doctor or 911

Mild muscle soreness a day or two after a new activity is common. But some signs mean you should stop right away.

• Call 911 if you have chest pain or discomfort, pain spreading to your arm, jaw, neck or back, shortness of breath that does not ease with rest, or you feel faint. These can be signs of a heart attack. Learn more in our guide to stroke and heart attack warning signs.
• Stop and rest if you feel dizzy, light-headed or unusually short of breath. If it keeps happening, tell your doctor.
• Call your doctor about joint pain or swelling that lasts, or if an activity makes an existing condition worse.

This guide is general health information for education. It is not medical advice and does not replace a visit with your doctor or pharmacist. Never start, stop or change a medicine without talking to them. In an emergency call 911. Spotted an error? Let us know.