Energy balance
Regular participation in moderate-intensity physical activity (e.g., walking, gardening) for at least 30 minutes per day on most days provides significant health benefits and chronic disease protection in older adults, independent of improvements in maximal aerobic fitness.
For older adults, aim for 30 minutes of moderate activity on most days. This can be broken into shorter bouts (e.g., 10 minutes) and includes activities like brisk walking, gardening, or climbing stairs. You do not need to reach exhaustion or improve your maximum fitness to gain significant protection against chronic disease and mortality.
regular participation (i.e., 30 minutes/day on most days of the week) in activities of moderate intensity (such as walking, climbing stairs, biking, or yardwork/gardening), which increase accumulated daily energy expenditure and maintain muscular strength, but may not be of sufficient intensity for improving fitness, should be encouraged in older adults.
Why this rating
Based on large population-based studies and epidemiologic data (e.g., Cardiovascular Health Study), though self-report limitations are acknowledged.
Source
Physical Activity in Aging: Changes in Patterns and Their Relationship to Health and Function
Loretta DiPietro · The Journals of Gerontology Series A · 2001
DOI 10.1093/gerona/56.suppl_2.13
More from this paper
- Sedentary behavior is a major independent risk factor for chronic disease morbidity and mortality in older adults, and the decline in overall physical activity with age has significant public health implications.Strong
- Walking is as effective as vigorous exercise for reducing coronary event risk when total energy expenditure (MET-hours per week) is equated.Good
Related findings · Energy balance
- Achieving a total body weight loss of 10-15% (or >10-15 kg) through Total Diet Replacement (TDR) induces remission of Type 2 Diabetes in individuals with short-duration disease.Strong
- Bariatric surgery is superior to medical management alone for inducing significant long-term weight loss, remission of type 2 diabetes, and reduction in mortality for patients with BMI ≥ 40 or ≥ 35 with comorbidities.Strong
- Achieving type 2 diabetes remission requires significant weight loss (≥15 kg) via major caloric restriction, independent of macronutrient composition.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →