Regular physical activity (150-300 min moderate or 75-150 min vigorous aerobic activity plus resistance training 2x/week) protects against age-associated weight gain and targets fat and muscle mass respectively.

It is well established that regular physical activity helps protect against age associated weight gain. Both cardio and resistance exercise appear important to target fat mass and muscle mass respectively. Recommendations state that adults should do at least 150–300 min a week of moderate‑intensity, or 75–150 min a week of vigorous‑intensity aerobic activity as well as resistance or muscle‑strengthening activities on 2 or more days a week.