New guidelines on physical activity

The US has updated its guidelines on physical activity, with specific age-related advice.

Those under 65, at a minimum, should be doing 30 minutes of moderate intensity activity at least five days a week which can be made up of shorter bouts but no less than 10 minutes at a time.

For most people moderate intensity equates to brisk walking. In addition, they suggest at least 20 minutes a week of resistance exercises – using weights, push ups, dips or tummy exercises to build muscles.

For people aged over 65 they also suggest a minimum of 30 minutes of moderate exercise on most days of the week but emphasise that people should listen to their body to decide if it is ‘moderate’.

Older people also should maximise their strength on two non-consecutive days per week with eight to 10 exercises involving the major muscle groups by using a level of resistance that allows 10 to 15 repetitions for each exercise. The level of effort for muscle strengthening activities should be moderate to high on a scale from 1 to 10.