# Adapting exercise as you age > Be as active as your abilities allow, using a mix of aerobic, strength and balance activity. Start with short sessions and build up slowly. Strength and balance matter more as you get older, and a mix of activity types is linked with a longer life. - Type: Guide - Topic: Evidence & Guidelines › Healthy Ageing - Reviewed by: Andrew Schox, BSc(Hons) PGradDipPod MPod, Podiatrist (2026-10-21) - URL: https://twikka.com/learn/adapting-exercise-as-you-age - Updated: 2026-10-21 - **Be as active as your abilities allow.** Adults aged 65 and over should aim for varied activity that emphasises balance and strength, at moderate or greater intensity, on at least 3 days a week [1]. That is a minimum to aim for: doing more is fine, and doing less still helps. - **Start small and build up slowly.** Some activity is better than none, and activity of any length counts. - **Strength and balance matter more as you age.** Strength gradually declines [3], and balance exercise reduces falls [4]. - **A mix looks best for a longer life.** People who do both strength and aerobic activity tend to have a much lower risk of dying than people who do neither [5]. ## How do you adapt exercise safely as your body changes with age? Use a mix of exercise types, start with short sessions and build up slowly. Aerobic, strength, flexibility and balance training together are recommended for older adults [6]. Strength and balance deserve extra attention. Healthy older adults lose about 0.8–3.6% of their strength a year, and resistance training is an effective way to slow that loss, including in very old adults [3]. Balance and coordination also decline with age, so programmes that combine strength, balance and everyday functional tasks are recommended [3]. - **Start small.** If you haven't been active recently, begin with 10 minutes once or twice a day. After 2 weeks, build up to 15 minutes twice a day [7]. - **Short bouts count.** Walking for 10 minutes 3 times a day is just as effective as one longer session, and even a few minutes is beneficial when you're starting out [2]. - **Add strength and balance.** Aim for some strength exercises 2 to 3 times a week, and balance activities ideally every day, to help prevent falls and injuries [7]. Increase gradually. Exercise doesn't have to hurt to work. Soreness isn't needed for progress, and pain during exercise is a signal to stop or ease off. > **Try this:** This week, walk for 10 minutes once or twice a day. On two days, add a few simple strength exercises, such as standing up from a chair a few times. ## Which kinds of exercise matter most for longevity? A mix matters most: aerobic activity plus muscle strengthening and balance work. People who did both strength and aerobic activity tended to have a much lower risk of dying from any cause than people who did neither [5]. This is a link, not proof of cause. Which single type matters most isn't clear yet, which is a good reason to mix them. **Aerobic activity.** Adults, including those 65 and over, should aim for at least 150 minutes of moderate-intensity activity a week, or at least 75 minutes of vigorous activity, or an equivalent mix. The WHO ranges are 150–300 and 75–150 minutes [1]. Those are minimums to aim for. Going beyond them is fine, and doing less still helps. **Strength.** Aim for muscle-strengthening activity on at least 2 days a week [8]. Any strength activity is better than none. **Balance.** Balance and functional exercises reduce the rate of falls by about a quarter. Programmes that combine several types of exercise, commonly balance and functional exercises plus resistance exercises, also reduce falls, as does Tai Chi. Programmes of 3 or more hours a week that included balance and functional exercises cut falls the most [4]. An expert guideline names balance plus resistance training as the most effective way to reduce falls [8]. The effects of programmes that mainly involve resistance training, dance or walking aren't clear yet. A simple weekly plan: some walking or other aerobic activity, some strength work, and some balance practice. Build up gradually rather than doing everything at once. ## When to check with a health professional If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio. A physio or your doctor can also help you plan activity if you have a long-term condition such as arthritis or a heart condition, have had falls, or are worried about falling. This matters more if you live with a condition such as stroke, Parkinson's disease, multiple sclerosis, dementia, a previous hip fracture or severe vision problems. Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe. A sore muscle or joint, or soreness a day or two later, is a reason to ease off. See a doctor or other health professional if it persists or gets worse. If you feel unusually tired, get it checked by a doctor. ## Quick answers ### Does a few minutes of activity a day really count? Yes. Activity of any length counts towards your weekly total, and there's no minimum of 10 minutes at a time. Short sessions, such as walking for 10 minutes 3 times a day, work just as well. If you're just starting, a few minutes is a good beginning, and you can build up from there. ### Can I exercise if I have a long-term condition? Adults living with a long-term condition or a disability should aim for the same amounts of activity as other adults, where they can. If you can't reach those amounts, any activity you are able to do still brings benefits. Start with small amounts and build up how often, how hard and how long over time. ## Sources 1. Bull FC et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2020-102955 2. Healthdirect Australia. Physical activity guidelines for older people. https://www.healthdirect.gov.au/healthy-living/physical-activity/physical-activity-guidelines-for-older-adults 3. Fragala MS et al. (2019). Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. Journal of Strength and Conditioning Research. https://doi.org/10.1519/JSC.0000000000003230 4. Sherrington C et al. (2020). Evidence on physical activity and falls prevention for people aged 65+ years: systematic review to inform the WHO guidelines on physical activity and sedentary behaviour. The International Journal of Behavioral Nutrition and Physical Activity. https://doi.org/10.1186/s12966-020-01041-3 5. Momma H et al. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2021-105061 6. Zaleski AL et al. (2016). Coming of Age: Considerations in the Prescription of Exercise for Older Adults. Methodist DeBakey Cardiovascular Journal. https://pmc.ncbi.nlm.nih.gov/articles/PMC4969034 7. NSW Health. Physical activity for older adults. Active and Healthy. https://www.activeandhealthy.nsw.gov.au/active-living/physical-activity-for-older-adults 8. Izquierdo M et al. (2021). International Exercise Recommendations in Older Adults (ICFSR): Expert Consensus Guidelines. The Journal of Nutrition, Health & Aging. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12369211/ --- Source: Twikka (https://twikka.com/learn/adapting-exercise-as-you-age). General information about physical activity, not medical advice.