Staying active after 65 is not just about keeping busy—it’s a vital key to preserving your health and independence. But how much exercise should you be aiming for to keep both body and mind in great shape? The World Health Organization has clear advice on this that might surprise you.
Exercise recommendations for seniors over 65 from the WHO
Once you retire, your lifestyle often slows down, and it’s easy to let physical activity slip away. But the World Health Organization (WHO) strongly emphasizes that people over 65 should aim for at least 150 minutes of moderate aerobic activity every week. That’s about 2 and a half hours spread out, like brisk walking, swimming, or cycling.
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You don’t need to dedicate long hours or push yourself too hard all at once. The WHO suggests spreading this time over five days—just 30 minutes a day makes a big difference. The goal is to keep moving regularly at a comfortable pace without risking injury.
I remember when my grandmother, in her late 70s, took this advice seriously. She swapped long car rides for daily walks around the neighborhood. She said it wasn’t about intensity but about consistency. Over months, she noticed better energy and even made new friends in her walking group. It felt less like exercise and more like spending quality time outdoors.
Why strength training matters for seniors
While cardio gets a lot of attention, muscle strengthening is just as crucial for seniors. As we age, muscle mass naturally declines, making daily tasks harder and increasing the danger of falls and fatigue.
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Exercising your muscles at least two times a week can help turn this trend around. Focus on key areas like your legs, back, and core to maintain mobility and independence. This doesn’t mean you have to join a gym or lift heavy weights. Simple routines, like standing up and sitting down from a chair without using your hands or lifting water bottles as makeshift weights, can deliver powerful benefits right at home.
From personal experience, I found that these small muscle workouts brought a surprising amount of confidence. They made me feel steadier on my feet, encouraging me to stay active and adventurous even in my 60s.
Balance and mobility exercises to prevent falls
Another often overlooked benefit of staying active is how exercise improves your balance and joint mobility. Activities like yoga, Tai Chi, and specific coordination exercises help keep your body agile and functional, reducing the risk of falls that can so easily lead to serious complications.
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Organizations dedicated to senior fitness, such as Siel Bleu, stress incorporating balance exercises into your weekly routine. This approach not only supports an active lifestyle but also boosts your overall quality of life.
If you think exercising alone might feel dull, consider joining a group class. The social aspect adds motivation and fun, making it more likely you’ll stick with the routine.
Making time for these activities can genuinely transform your retirement years. What ways do you currently stay active, and what barriers keep you from exercising? Share your thoughts or tips below! Your insights might inspire others to move toward a healthier, happier life.
I am 75 yr old woman and I exercise for 25 to 30 min a day. I do some arobic and weights and balance I feel I am missing out if I miss a day. I also have multiple myeloma which is a bone cancer and exercise truly helps. I am very proud of myself I have strength and muscle and did it my myself. Please people if you don’t use it you will LOSE IT. ANN
Good job. Thanks for the inspiration.
Very active all my life but now with bad knees I’m limited. I do move around my house alot and when out in stores walk around. Do weights as well.
My knees have been bad since I was 16. Have you seen anyone?
Leg lifts from a chair have done a lot of help!
I am 74years old since young I am active in maintaining my body weight n exercise.And I have never stop till today now I do between 5 to 6 km walk everyday thats 5 days a week rest on weekend instead of jogging like i use to when im younger. And on top of the walk I’ll do 1 hour of free hand exercise that is breathing,stretching,plank, push ups, sit ups assist pull ups n kettle bell for biceps triceps and a few other exercise difficult to name it.
And I enjoy doing it it keeps me fit n agile and not to mention looking good I’m 168cm tall n weight 64ks all through the years I can still put on my old old pants n jeans as I remain the same build n weight
I hope this will encourage people around my age to start or at lease keep exercising n stay healthy. It is never to late if u could start younger or sooner would be better.
You seem to be doing everything right! My exercise routine is similarly structured like yours. Love ya!
I’m 72yo and love my morning water aerobics class at my local YMCA! I go 5 days a week (unless I have an appointment in the morning that can’t be made in the afternoon) for 50 minutes. The class includes warmups, cardio, strength training with water dumbells and stretching cool down at the end. The class members are composed of all shapes and sizes and all age ranges. The class is also a social outlet and is really fun! You all outa….jump in, have fun and get healthy!!
I am a 73 yr old male. Was Not very active physically most of my life. I am now obese ( 35 BMI) with diabetes II. Have started a program of mixed use exercises- 30-45 mins elliptical( set at up to 7-9 on a 15 scale) and 30-60 mins with weight machines set from 1-6 max 5-6 days a week. Still fat but I’ve gotten to where I Really Miss the movement on the days when I don’t exercise!
I am 65 I do daily walk near 2.5 km and exercise. Evening training boy for soccer. I feel I am healthy life.although I was suffer in back bone injury and was on chair. Thanks ALLAH almighty me healthy life
Be careful, don’t fall down!
My dad will be 82 on July 1st. He has always been very active, but since retiring, he has committed to daily walks at the mall with friends and time in the gym. I’m embarrassed, but I cannot keep up with him! So proud of my dad, he’s an inspiration 💙 ❤️
I’m 78 old, lung cancer stage 4 survivor for 11:yrs, and went 4 yrs ago through quadruple heart bypass surgery, and live a normal life. The secret for me is to exercise on a daily bases 1/2 an hour a day. Without exercise my well being tsakes a dive.
I’m soon to be 70. I’ve been active since health issue in childhood. These days I can’t run much like I once enjoyed but I do alternate 30-45 min on recumbent bike, cardio bag/punch/kick exercise bands and kettlebell, with resistance training on machines.
I practice Tai Chi 3+ days per week.
The myth is that it’s easy for those of us who work out daily. It’s not easy for me. It’s a daily challenge to get up off the couch to get started.
We are mostly all in the same boat.
“Keep paddling”
I am 73 and very active. I have been a jogger, weightlifter and dance instructor most of my adult life. I am not proud of the term of a gym rat, but I was. Started with ballet as a child, modern dance as a teen and started jogging at 16. I stopped playing golf recently because of back concerns. I fractured my ankle 8 months ago when I was backpacking and re-injuried my ankle a couple of week ago. I am currently a backpack leader and miss going out so for now with the warm weather I am in the pool doing deep water exercises. After my water exercises I also do weights, reverse squats laying down and several additional exercises with balls. I plan to be ready and back out in September and a plan snowshoe trip in January with an ice axe and I wear crampons to climb.
Getting old is a full time job, I focus on strength, cardio, flexibility, balance, and posture. Posture is generally overlooked in aging. You can tell a person’s age by their posture. Good posture makes you breath better and makes you look younger. A few minutes against the wall doing what is called the Titanic pose straitens you up. Also, nothing beats rebounding on a mini trampoline to keep the rust off.
I am 79. I walk my dog twice a day, minimum 30 mins each time. It doesn’t feel like exercise and I can get talking to other dog walkers. I shop and cook for myself and any visitors who come to stay and tend my patio plants. I do my laundry and ironing weekly and oftener if I have people come to stay. Just living keeps me moving. I don’t do target exercises, like riding my stationary exercise bike except occasionally.
I’m 70
-year-old woman who just retired as a physical education teacher. I am
155 in the gym two hours a day I stretch I do cardio and I do a push pull leg day so I do all my muscles spread out over the week and I feel fine so six days a week
Good and appreciable article and advise.