An optimal fitness plan for seniors includes 150 minutes of moderate-intensity aerobic activity per week combined with muscle-strengthening activities on two or more days that use all of the major muscle groups, according to the Centers for Disease Control and Prevention. Even 10 minutes of moderate activity are beneficial.
Instead of 150 minutes of moderate-intensity activity, such as power walking, generally fit adults of ages 65 and over can opt for 75 minutes per week of vigorous-intensity exercises, such as running, advises the CDC. Alternatively, a blend of moderate- and vigorous-intensity aerobic exercises can be combined with workouts that include the large muscles in the upper and lower limbs, hips, abdomen, and back.
A sample fitness plan for seniors might include a 15-minute brisk walk twice daily on Monday and Tuesday, 30 minutes of dance class, cycling or water aerobics on Wednesday and Saturday, and a 30-minute walk on Friday, suggests Healthline. Strength training can be scheduled on Monday, Wednesday and Friday, while Thursday and Sunday are reserved for rest. Daily balance exercises help prevent accidental falls and can be as simple as shifting weight or balancing on one foot while standing in line. More formal activities, such as stretching, yoga and tai chi classes, also improve balance and flexibility.