How much exercise should a 70 year old do a week? Your Definitive Guide

Oct 3, 2025 3 min read •

Senior Health Fitness Active Aging

According to the Centers for Disease Control and Prevention (CDC), only 28–34% of adults aged 65–74 are physically inactive. Understanding how much exercise should a 70 year old do a week is crucial for maintaining independence, energy, and overall health in your golden years.

Quick Summary

Adults aged 65 and older should aim for at least 150 minutes of moderate-intensity aerobic activity, like brisk walking, and muscle-strengthening exercises on two or more days each week, plus balance exercises.

Key Points

CDC Recommendations: Adults aged 65+ need 150 minutes of moderate aerobic activity and 2+ days of muscle-strengthening exercises weekly, including balance work.
Aerobic Exercise: Focus on activities like brisk walking, swimming, or dancing for at least 30 minutes, five days a week, to boost heart health and endurance.
Strength Training: Incorporate resistance bands, light weights, or bodyweight exercises at least twice weekly to combat muscle loss and increase functional strength.
Balance and Flexibility: Include exercises such as Tai Chi or yoga to improve stability and reduce the risk of falls, a crucial aspect of senior safety.
Start Smart: Consult a doctor before starting, begin with low intensity, and find enjoyable activities to stay motivated and consistent.
Listen to Your Body: Pay attention to pain signals, and don't overdo it. Any physical activity is beneficial, even in short bursts.

General Physical Activity Guidelines for Older Adults

Exercise is not just about staying fit; it is a critical component of healthy aging that supports cognitive function, improves mood, and helps prevent chronic diseases. The key is consistency and combining different types of activity. The official recommendations from health authorities like the CDC provide a clear framework, but it is important to tailor a routine to individual health status and abilities.

Aerobic Activity: The Foundation of Fitness

For many, aerobic exercise is the most familiar form of physical activity. It gets your heart pumping and improves cardiovascular health. For adults 65 and older, the recommendation is straightforward:

Moderate-Intensity: Aim for 150 minutes per week. This can be broken down into 30 minutes, five days a week, or smaller, more frequent sessions throughout the day. Examples include brisk walking, water aerobics, dancing, or gardening.
Vigorous-Intensity: Alternatively, you can opt for 75 minutes of vigorous activity per week. This includes activities like jogging, hiking, or swimming laps. A combination of moderate and vigorous intensity is also an option.

Muscle-Strengthening: Building and Maintaining Strength

Sarcopenia, the age-related loss of muscle mass, can be counteracted with regular strength training. Incorporating muscle-strengthening activities is essential for maintaining functional independence and preventing falls.

Frequency: Target at least two days per week.
Form: Focus on exercises that work all major muscle groups: legs, hips, back, chest, abdomen, shoulders, and arms.
Method: This can involve lifting weights, working with resistance bands, or using bodyweight exercises like push-ups or sit-ups. The goal is to perform 8 to 12 repetitions per activity to the point where it is difficult to do another without assistance.

Balance and Flexibility: Preventing Falls and Improving Mobility

Balance and flexibility are often overlooked but are critically important for older adults. Exercises that improve balance help reduce the risk of falls, a leading cause of injury among seniors.

Frequency: Regular balance exercises are recommended, often integrated into other activities.
Examples: Tai chi, yoga, standing on one foot, or walking heel-to-toe are all effective. Many multicomponent activities naturally combine balance, strength, and flexibility.

Creating a Sustainable Weekly Exercise Plan

Starting an exercise routine can feel overwhelming, but a phased approach makes it manageable and more likely to stick. Remember to consult with a healthcare provider before beginning any new program, especially if you have pre-existing health conditions.

Sample Weekly Schedule


Day	Morning Activity (30 min)	Afternoon/Evening Activity (20 min)
Monday	Brisk walk around the neighborhood	Gentle stretching and balance exercises
Tuesday	Strength training with resistance bands	Leisurely bike ride or water aerobics
Wednesday	Moderate-intensity yoga or Tai Chi	Rest or light stretching
Thursday	Brisk walk or dancing	Strength training with bodyweight exercises
Friday	Rest or light gardening	Moderate-intensity activity of choice (e.g., swimming)
Saturday	Multicomponent activity like hiking	Gentle stretching and balance work
Sunday	Rest or light, active stretching	Enjoy a relaxing, social activity

Overcoming Common Barriers

Motivation: Find activities you genuinely enjoy and consider a walking buddy or group class for social support.
Pain or Discomfort: Listen to your body and choose low-impact options. Swimming and water aerobics are excellent choices for reducing joint stress.
Limited Mobility: Even seated exercises or walking short distances count. Any movement is better than none.

Safety Considerations

Start Slowly: If you're new to exercise, begin with shorter sessions and lower intensity, gradually increasing as your fitness improves.
Listen to Your Body: Pay attention to how you feel. It's normal to be sore, but sharp or persistent pain is a sign to stop.
Warm-Up and Cool-Down: Always include a few minutes of gentle warm-up exercises before and stretching afterward to prevent injury.
Stay Hydrated: Drink plenty of water before, during, and after your workout, especially for outdoor activities.

Conclusion: Exercise is Your Best Investment

Physical activity is one of the most powerful tools for promoting healthy aging. By combining aerobic, strength, and balance exercises, a 70-year-old can significantly improve their quality of life, maintain independence, and enjoy a more energetic lifestyle. Following the recommended guidelines is an investment in your long-term health and well-being. Regular activity, tailored to your personal needs and preferences, is the key to unlocking a vibrant and active future.

For more in-depth guidance on safe exercise, consider exploring the resources at the National Institute on Aging.

Frequently Asked Questions

Yes, it is generally safe to start exercising after 70, but it is crucial to start slowly and consult with a doctor first. A low-impact routine that gradually increases in intensity is the safest approach.

Excellent low-impact options include brisk walking, swimming, water aerobics, Tai Chi, stationary cycling, and yoga. These activities offer cardiovascular benefits without putting excessive stress on joints.

Balance can be improved through simple, regular exercises such as standing on one foot (holding onto a sturdy chair initially), walking heel-to-toe, and practicing Tai Chi. Consistent practice is key to reducing fall risk.

Absolutely. Safe resistance training for adults over 70 can involve using resistance bands, light dumbbells, or bodyweight exercises. Performing 8-12 repetitions per activity, two or more days a week, is recommended to build muscle and bone density.

Any amount of physical activity is better than none. The 150-minute recommendation can be broken into smaller, more manageable chunks throughout the day or week. Consistency is more important than achieving the full amount immediately.

Regular physical activity helps control weight, manage blood pressure, and improve insulin sensitivity, which reduces the risk of heart disease, type 2 diabetes, and other chronic conditions. It also boosts mental health and cognitive function.

Signs of overexertion can include persistent joint or muscle pain, excessive fatigue, shortness of breath, dizziness, and chest pain. It is important to listen to your body and not push through serious discomfort. If symptoms persist, consult a doctor.

References

Medical Disclaimer

This content is for informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider regarding personal health decisions.