Building on the last couple of weeks, I want to address one of the most common questions I get: "How often should I be working out, and what should I be doing?" The key to staying strong, mobile, and pain-free isn’t just about how much you exercise—it’s about balancing different types of movement throughout the
week.
Before we dive in, keep in mind that everyone is different. What works for most people might not work for you. Use this newsletter as a guideline, but feel free to reach out if you need specific advice tailored to your body.
How
Much Exercise Do You Need?
According to the American Heart Association and CDC, older adults should aim for:
✅ Cardiovascular Exercise – At least 150 minutes per week of moderate-intensity activity (like brisk walking) or 75 minutes per week of vigorous activity (like jogging, fast
cycling or interval training).
✅ Strength Training – At least 2 days per week, targeting all major muscle groups to maintain strength, mobility, and bone density.
✅ Balance – Balance training at least 3 times per week to reduce fall risk—this is recommended by the American
College of Sports Medicine (ACSM) and the National Institute on Aging (NIA) for older adults at risk of falling.
✅ Flexibility – Regular flexibility exercises to help with daily activities and joint health - recommended by National Institute on Aging (NIA)
That seems like a lot! However, when you break it down, it becomes much more manageable. A well-rounded plan should include cardio, strength training, balance work, and flexibility. Here’s what a balanced week might look like for an older adult:
