Activity for older adults

Daily movement, 150 minutes a week and strength and balance twice a week. See where your week already stands and the easiest next step.

Your details

Your week against the guidelines for over 65s

90 min

60 minutes short of 150, and every minute counts

Moderate minutes (brisk walk, gardening, dancing)90
Vigorous minutes, counted double0 (= 0)
Strength, balance and flexibility days1 of at least 2: add 1
Sitting a day7.0 hours: break it up with a stand or short walk
To reach 150about 9 more minutes a day

The UK Chief Medical Officers suggest older adults are active every day, build up to at least 150 minutes of moderate activity a week (or 75 vigorous), and do activities that improve strength, balance and flexibility on at least 2 days. Tai chi, carrying shopping, yoga, dancing and sit to stand exercises all count. Some is good, more is better.

Stop and get help if you have chest pain, feel faint or are unusually breathless. Call 999 for chest pain that does not go away. If you have a heart, lung or joint condition, or have been unwell, check with your GP before stepping up.

The working

90 moderate minutes and 1 strength day

90 minutes of moderate activity counts as 90 minutes, 60 short of 150, or about 9 more minutes a day. One strength and balance day is half of the suggested 2. Vigorous minutes would count double.

What counts

Examples

Type	Examples
Moderate	brisk walking, gardening, dancing, water aerobics, cycling on the flat
Vigorous	hill walking, running, swimming lengths fast, singles tennis
Strength and balance	tai chi, yoga, carrying shopping, sit to stand, bowls, dance

Breaking up sitting

Small and often

Stand up during adverts or between programmes
Walk while on the phone
Keep the kettle in the next room
Do a few sit to stands each time you get up

Read with care

What this cannot tell you

Assess your fitnessIt compares minutes with guidelines; it does not test strength or balance.
Account for conditionsIf you have a heart, lung or joint condition, ask what is right for you.
Predict fallsOnly a falls assessment can look at your risk properly.

Questions

Common questions

How much exercise should a 70 year old do?

The UK guidelines suggest being active every day, building up to 150 minutes of moderate activity a week (or 75 vigorous), with strength, balance and flexibility activities on at least 2 days.

Does housework count?

Yes, if it gets you a bit warmer and breathing faster, such as vacuuming briskly. Carrying heavy shopping counts as strength.

What are the best balance exercises?

Tai chi, dance and the NHS balance exercises such as heel to toe walking and standing on one leg near support.

I have had a fall. Should I still exercise?

Yes, strength and balance training reduces falls, but tell your GP first; they can refer you to a falls service.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Stay safe and get support

Call 999 if someone has fallen and may have hurt their head, neck, back or hip, or cannot get up. See a GP if you have had a fall or are worried about balance: they can refer you to a falls service. Age UK's advice line is free on 0800 678 1602.