RESEARCH • WORLD HEALTH ORGANIZATION • 2020
What WHO Recommends for Older Adults
For adults aged 65 and over, the World Health Organization recommends regular movement, including 150–300 minutes of moderate aerobic activity a week (or 75–150 minutes of vigorous activity, or a suitable combination). Add activities that strengthen all major muscle groups on at least two days a week, and varied activity emphasising balance and strength on three or more days a week to support function and help prevent falls. Limit time spent sitting; even light activity in its place is beneficial. Start with what you can do safely and build up gradually according to your ability. These are population guidelines, so individual health conditions and fitness levels should shape your plan.
Source: World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. Geneva: WHO; 2020. The link opens the official WHO publication page, where the full PDF is available. The OVER 60s QoL Guys is independent of WHO; this listing does not imply WHO endorsement.