Engaging in strength-based activity twice a week helps older adults delay the muscle decline that sets in after age 50 and supports functional independence, according to new British health guidelines.

The recommendations draw on up-to-date scientific evidence and emphasize the importance of building strength and balance. They also encourage cardiovascular exercise.

“Physical activity is an under-appreciated asset in our clinical arsenal. It is cheap and brings a long list of health benefits,” said Dame Sally Davies, M.D., the Chief Medical Officer for England.

In a section devoted to older adults, authors of the UK Chief Medical Officers’ Physical Activity Guidelines recommend that: 

  • Older adults should aim to be physically active every day, with the idea that “any activity is better than none, and more is better still.” 
  • Twice-weekly exercise should aim at improving or maintaining muscle strength, balance and flexibility.
  • Older adults should aim for at least 150 minutes of moderate intensity aerobic activity per week, building up gradually from current levels. 
  • Prolonged periods of sedentary behavior should be broken up with light activity when physically possible, or at least with standing, “as this has distinct health benefits for older people.” 

In addition, fall prevention should be a goal when clinicians seek to motivate older adults, the authors suggest. To help build the strength and balance needed to prevent falls, clinicians are encouraged to suggest activities ranging from brisk walking, carrying heavy shopping or climbing stairs, swimming and gardening.

The authors point to strong evidence that physical activity protects against a range of chronic conditions, reducing the risk of type 2 diabetes by 40%, coronary heart disease by 35% and depression by 30%.

The guidelines are similar to those released by the U.S. Department of Health and Human Services. The U.S. recommendations highlight safety and encourage individual awareness of current fitness levels and chronic conditions, and how those might affect exercise abilities.