What are the basic physical activity guidelines for older adults to maintain health?

• A. 60 minutes of high-intensity training every day.
• B. At least 150 minutes of moderate-intensity aerobic activity weekly plus 2 days of strength training.
• C. Avoid aerobic activity; focus on stretching only.
• D. Only light walking for 10 minutes per week.

Answer: (B)

Regular activity guidelines for older adults emphasize pairing cardio with strength work to support heart health, mobility, and independence. The recommended target is about 150 minutes of moderate-intensity aerobic activity each week, along with strength training on two or more days to work all the major muscle groups. Moderate intensity means you’re active enough to raise your heart rate and breathe a bit harder, but still able to carry on a conversation. Examples include brisk walking, cycling on level ground, or water aerobics, while strength training can use free weights, resistance bands, or body-weight exercises.

This combination provides cardiovascular benefits while preserving muscle mass and bone strength, which is especially important with aging. It’s also common to add balance and flexibility work, but the core guidelines focus on the 150 minutes of aerobic activity plus two days of strength training.

The other options exceed or fall short of these guidelines. High-intensity training every day can be unsafe for many older adults and isn’t required to maintain health. Focusing only on stretching neglects cardio benefits, and 10 minutes per week of light walking doesn’t meet the minimum activity level needed to support health.